Glute Lab Express: 4-Week Glute Isolation Focus
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
4-Week
Days Per Week
3 Days/week
Time Per Workout
20–30 minutes
Equipment Required
Resistance Bands, Dumbbells
Target Gender
Female
A hyper-targeted glute growth program with short, effective workouts.
This 4-week glute-focused plan uses strategic isolation and compound glute moves to activate all areas of the glutes — glute max, medius, and minimus. With sessions under 30 minutes, you’ll use glute bridges, band work, and single-leg variations to build a rounder, stronger posterior. Ideal for all levels, home or gym.
Day 1 – Glute Activation & Strength
| Exercise | Sets | Reps |
| Dumbbell Glute Bridge | 3 | 12-15 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Superman exercise | 3 | 12-15 |
Day 2 – Glute Pump + Mobility
| Exercise | Sets | Reps |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Dumbbell Single Leg Deadlift | 3 | 8-10 per leg |
| Banded Glute Kickbacks | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| cat cow | 3 | 15-20 |
Day 3 – Glute Burner
| Exercise | Sets | Reps |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Dumbbell Glute Bridge | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
