No gym, no equipment, no problem. This 15-minute at-home lower body workout uses 6 beginner-friendly moves to work your glutes, quads, hamstrings and hips. All you need is a little floor space, a mat or towel, and a wall. Do the 6 exercises back to back, rest about 1 minute, and repeat for 3 rounds. Try it 2–3 times a week on non-consecutive days.
The workout at a glance
| # | Exercise | Reps | Main muscles |
|---|---|---|---|
| 1 | Glute bridges | 15 | Glutes, hamstrings |
| 2 | Bodyweight squats | 15 | Quads, glutes |
| 3 | Reverse lunges | 10 each leg | Quads, glutes, balance |
| 4 | Donkey kicks | 12 each leg | Glutes |
| 5 | Fire hydrants | 12 each leg | Outer glutes, hips |
| 6 | Wall sit | 30 seconds | Quads, endurance |
Repeat 3 rounds · rest 60 seconds between rounds · about 15 minutes total.
2-minute warm-up
March in place for 30 seconds, then do 10 slow leg swings per side (hold a wall), 10 hip circles each direction and 10 slow half-squats. A quick warm-up gets your joints ready and helps the workout feel smoother.
1. Glute bridges — 15 reps
Lie on your back with knees bent and feet flat, hip-width apart. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes for 1 second at the top, then lower slowly.
Form tip: Keep your ribs down and avoid arching your lower back — the work should come from your glutes.
2. Bodyweight squats — 15 reps
Stand with feet about shoulder-width apart, toes slightly out. Sit your hips back and down as if into a chair, as low as is comfortable, then press through your whole foot to stand.
Form tip: Keep your chest up and knees tracking in line with your toes. Use a chair behind you as a target if you’re new.
3. Reverse lunges — 10 each leg
From standing, step one foot back and lower until both knees bend to about 90 degrees. Push through the front heel to return to standing. Finish all reps on one side, then switch.
Form tip: Keep most of your weight in the front heel. Hold a wall or chair for balance if needed.
4. Donkey kicks — 12 each leg
Start on hands and knees. Keeping the knee bent at 90 degrees, lift one foot toward the ceiling until your thigh is in line with your body, then lower with control.
Form tip: Don’t swing — move slowly and keep your back flat like a tabletop.
5. Fire hydrants — 12 each leg
On hands and knees, keep the knee bent and lift one leg out to the side to about hip height, then lower.
Form tip: Keep your hips level and your core tight; only lift as high as you can without tipping your body.
6. Wall sit — 30 seconds
Lean your back against a wall and slide down until your knees are bent (aim for 90 degrees, or higher if that’s too hard). Hold.
Form tip: Keep your knees over your ankles and breathe steadily. Start with 15–20 seconds if 30 is too much.
Make it easier or harder
- Easier: do 2 rounds, cut reps to 8–10, use a chair for squats and hold support for lunges.
- Harder: add a resistance band above your knees for bridges, squats, donkey kicks and fire hydrants; try single-leg glute bridges; or add a fourth round.
- Progress weekly: add 2 reps per exercise each week, or 10 seconds to the wall sit.
Cool-down stretches (2 minutes)
Hold each for about 30 seconds: figure-four glute stretch on your back (each side), standing quad stretch (each side) and a seated forward fold for the hamstrings.
This workout is general fitness information, not medical advice. Check with your doctor before starting a new exercise program, especially if you have knee, hip or back problems, are pregnant or are recovering from an injury. Stop any exercise that causes pain.
At-home lower body workout FAQ
Can you build glutes at home without weights?
Beginners can definitely get stronger with bodyweight moves like these. To keep progressing, gradually add reps, rounds, slower tempos or a resistance band.
How often should I do this workout?
2–3 times per week with at least one rest day in between is a good starting point.
Is 15 minutes of exercise enough?
A focused 15-minute workout done consistently is a great start. U.S. activity guidelines suggest at least 150 minutes of moderate activity per week plus muscle-strengthening work on 2 or more days.
Want a full glute program to follow?
See our honest review of Unlock Your Glutes, a follow-along at-home glute program for women — what’s included, who it suits and what to know before you buy.
