# Home glute workout

https://www.reddit.com/r/xxfitness/comments/flhmwb/home_glute_workout_program_until_the_end_of_april/

https://docs.google.com/spreadsheets/d/1P3Pu0D8xl_DivaMJVUdkH2dcog-s8kt7d67tcs8tDFQ/edit#gid=0

## Day 1/3/5

Single Leg Hip Thrust Left · Single Leg Hip Thrust Right · Single Leg Hip Thrust Left · Single Leg Hip Thrust Right · Single Leg Hip Thrust Left · Single Leg Hip Thrust Right · Single Leg Hip Thrust Left · Single Leg Hip Thrust Right · Step Ups Left · Step Ups Right · Step Ups Left · Step Ups Right · Step Ups Left · Step Ups Right · Bulgarian Split Squats Left · Bulgarian Split Squats Right · Bulgarian Split Squats Left · Bulgarian Split Squats Right · Bulgarian Split Squats Left · Bulgarian Split Squats Right · Side Lying Hip Raise Left · Side Lying Hip Raise Right · Side Lying Hip Raise Left · Side Lying Hip Raise Right · Side Lying Hip Raise Left · Side Lying Hip Raise Right · Side Lying Hip Raise Left · Side Lying Hip Raise Right · Quadruped Leg Swing Left · Quadruped Leg Swing Right · Quadruped Leg Swing Left · Quadruped Leg Swing Right · Quadruped Leg Swing Left · Quadruped Leg Swing Right

### workout

- 1 × 10 Single Leg Hip Thrust Left
- 1 × 10 Single Leg Hip Thrust Right
- 1 × 10 Single Leg Hip Thrust Left
- 1 × 10 Single Leg Hip Thrust Right
- 1 × 10 Single Leg Hip Thrust Left
- 1 × 10 Single Leg Hip Thrust Right
- 1 × 10 Single Leg Hip Thrust Left
- 1 × 10 Single Leg Hip Thrust Right
- 1 × 20 Step Ups Left
- 1 × 20 Step Ups Right
- 1 × 20 Step Ups Left
- 1 × 20 Step Ups Right
- 1 × 20 Step Ups Left
- 1 × 20 Step Ups Right
- 1 × 8 Bulgarian Split Squats Left
- 1 × 8 Bulgarian Split Squats Right
- 1 × 8 Bulgarian Split Squats Left
- 1 × 8 Bulgarian Split Squats Right
- 1 × 8 Bulgarian Split Squats Left
- 1 × 8 Bulgarian Split Squats Right
- 1 × 12 Side Lying Hip Raise Left
- 1 × 12 Side Lying Hip Raise Right
- 1 × 12 Side Lying Hip Raise Left
- 1 × 12 Side Lying Hip Raise Right
- 1 × 12 Side Lying Hip Raise Left
- 1 × 12 Side Lying Hip Raise Right
- 1 × 12 Side Lying Hip Raise Left
- 1 × 12 Side Lying Hip Raise Right
- 1 × 12 Quadruped Leg Swing Left
- 1 × 12 Quadruped Leg Swing Right
- 1 × 12 Quadruped Leg Swing Left
- 1 × 12 Quadruped Leg Swing Right
- 1 × 12 Quadruped Leg Swing Left
- 1 × 12 Quadruped Leg Swing Right


## Day 2/4

Frog Pump · Deficit Reverse Lunge Left · Deficit Reverse Lunge Right · Deficit Reverse Lunge Left · Deficit Reverse Lunge Right · Deficit Reverse Lunge Left · Deficit Reverse Lunge Right · Elevated Glute Bridge Left · Elevated Glute Bridge Right · Elevated Glute Bridge Left · Elevated Glute Bridge Right · Elevated Glute Bridge Left · Elevated Glute Bridge Right · Elevated Glute Bridge Left · Elevated Glute Bridge Right · Side Lying Hip Abduction Left · Side Lying Hip Abduction Right · Side Lying Hip Abduction Left · Side Lying Hip Abduction Right · Side Lying Hip Abduction Left · Side Lying Hip Abduction Right · Back Extentions

### workout

- 4 × 20 Frog Pump
- 1 × 12 Deficit Reverse Lunge Left
- 1 × 12 Deficit Reverse Lunge Right
- 1 × 12 Deficit Reverse Lunge Left
- 1 × 12 Deficit Reverse Lunge Right
- 1 × 12 Deficit Reverse Lunge Left
- 1 × 12 Deficit Reverse Lunge Right
- 1 × 20 Elevated Glute Bridge Left
- 1 × 20 Elevated Glute Bridge Right
- 1 × 20 Elevated Glute Bridge Left
- 1 × 20 Elevated Glute Bridge Right
- 1 × 20 Elevated Glute Bridge Left
- 1 × 20 Elevated Glute Bridge Right
- 1 × 20 Elevated Glute Bridge Left
- 1 × 20 Elevated Glute Bridge Right
- 1 × 15 Side Lying Hip Abduction Left
- 1 × 15 Side Lying Hip Abduction Right
- 1 × 15 Side Lying Hip Abduction Left
- 1 × 15 Side Lying Hip Abduction Right
- 1 × 15 Side Lying Hip Abduction Left
- 1 × 15 Side Lying Hip Abduction Right
- 4 × 15 Back Extentions