Glute Strength: 8-Week Home or Gym Glute Workout Plan with Hip Mobility Warm-Ups (Fillable + Printable PDF)

Glute Strength is an 8-week program for building strong glutes at home or in the gym, written by a Corrective Exercise Specialist. Most glute plans jump straight to heavy hip thrusts. This one starts with the hips: every session opens with a short warm-up that loosens the front of the hip and wakes up the glutes, so the right muscles do the work when the weight goes up.

How it works

- Weeks 1-2, Wake Up the Glutes: bridges, the hinge pattern, goblet squats, clamshells, and core

- Weeks 3-4, Build: hip thrusts, Romanian deadlifts, reverse lunges, and single-leg bridges

- Weeks 5-6, Heavier: heavier thrusts, Bulgarian split squats, and single-leg deadlifts

- Weeks 7-8, Strong: your heaviest thrusts and deadlifts, step-ups, and B-stance thrusts

- 3 sessions a week, 35-45 minutes including the hip warm-up

- 4 check-in tests on Day 1, retested at the end of Weeks 4 and 8

What's inside (33 pages, fillable PDF plus a printer-friendly version)

- Start Here page with your weeks, how hard to push, and space for your goal

- Session pages for each phase: one row = one move, with the dose, short cues, and a DEMO button

- 4 baseline check-in tests (single-leg bridge, step-down, side plank, hip hinge) with a fillable retest log

- 8 fillable weekly logs: per-exercise check-offs, effort, and room for your weights

- Final results page and a keep-it plan

- Want the why? section with how the plan works, technique notes for each phase, and a 22-exercise library with easier and harder options

Equipment: a mat, a mini band, a bench or couch, dumbbells or a kettlebell (or a gym barbell), a broomstick, and a step or box.

Who it's for: beginners to glute training, home lifters and gym-goers, runners and hikers, and desk workers with tight hips who want a structured plan. A good next step after the Glute Activation Chart.

How your glutes change in size and shape depends on training history, nutrition, sleep, and genetics, so results vary. Your logs show exactly how your strength progressed.

Simple to follow: a Start Here page, then one page per phase where one row = one move, with a big DEMO button next to each move. The technique notes, the science, and the full exercise library are in a Want the why? section at the back.

How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a DEMO button linked to a YouTube demo video. Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.

Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.