My Favorite 20 Minute Quick Glute Workout You Could Honestly Do Anywhere

This workout is PERFECT for beginners and also those short on time. I understand those days when you want to train glutes but just can’t make it to the gym. Maybe work ran late, or you’re traveling, or you just don’t feel like dealing with equipment and crowded racks. I get it, I've been there a hundred times. That’s exactly why I put together my go to 20 minute quick glute workout that you can do literally anywhere.

I've done this at the beach, on lunch break and in my living room.

It’s fast, effective, and hits every part of your glutes using just your bodyweight or whatever you have around. These are staples in my normal glute workouts but they're the same movements I turn to when I’m short on time and still want to feel strong, sculpted, and energized.

Grab your mat, water bottle, and let’s make it happen.

Quick Grab & Go Glute Tools I Love

If you want to level up this 20 minute glute workout, here are the exact tools I use at home.

All of these make your glutes fire twice as hard, even in small spaces.

Why This Quick Glute Workout Works

This routine hits all the right muscles without needing a ton of space or fancy equipment. It’s all about intentional movement: squeezing, controlling, and focusing on your form. You can do it in your living room, hotel room, or even outside in the sunshine.

The Power of Short Focused Workouts

The secret? You don’t need a 90 minute gym session to grow your glutes. You just need consistency and intensity. This workout is designed to:

• Activate and isolate your glutes fast.
• Build strength using your own bodyweight or light resistance.
• Fit perfectly into your busy schedule with no gym required.

When you commit to giving your full effort for just 20 minutes, you’ll be amazed at how much progress you can make.

My Favorite 20 Minute Quick Glute Workout (No Gym Needed)

You can complete this circuit anywhere. All you’ll need is a sturdy chair or low step, and optionally a pair of dumbbells (or something with weight to it) or a resistance band if you want to level up.

Warm-up (3 minutes):
Before jumping in, wake up your muscles:

• Glute bridges – 20 reps
• Banded lateral walks – 15 each side (or side steps without a band)
• Bodyweight squats – 15 reps

1.Single Leg Romanian Deadlifts (RDLs)

3 sets of 10–12 reps per leg

This is one of my all time favorite moves. You can use dumbbells, a heavy purse, or just your bodyweight.

How to do it:

• Balance on one leg and hinge forward at your hips. Steady yourself on a wall, console, etc.
• Keep your back flat and reach toward the floor.
• Drive through your weighted heel to return to standing, squeezing your glute at the top.

Pro tips:

• Move slowly and with control.
• Don’t worry about touching the ground.. focus on that glute stretch and squeeze.

2. Hip Thrusts (or Glute Bridges)

4 sets of 15 reps

If you have a bench, couch or chair, great. If not, floor bridges work perfectly.

How to do it:

• Lie on your back, knees bent, feet flat.
• Push through your heels to lift your hips.
• Hold and squeeze your glutes at the top for 2 seconds, then lower slowly.

Make it harder:

• Add a resistance band above your knees.
• Try single leg glute bridges for an extra challenge.
• Add a weight balanced on top of your hips.

Glute growth hack: If you want maximum tension, add a resistance band above your knees. And PLEASE get a barbell pad if you ever hip thrust with weight. Your hips will thank you! This barbell pad has saved me from many many bruises and sore hips!

3. Bulgarian Split Squats (Bodyweight or Weighted)

3 sets of 10 reps per leg

If you’ve ever done these, you know they’re spicy. You’ll need a step, chair, or low surface for your back foot.

How to do it:

• Step your front leg out far enough that your knee stays behind your toes.
• Lower slowly, keeping your chest up and core tight.
• Push through your front heel to stand back up.

Tip:
Leaning forward slightly targets your glutes more than your quads. I'm quad dominant, so I always lean forward on my Bulgarians.

No equipment? Hold a water jug, backpack, or even nothing at all. You’ll still feel it. GUARANTEED, lol.

4. Glute Kickbacks

3 sets of 15–20 reps per side

These are perfect for isolating the glutes and keeping tension throughout the move.

How to do it:

• Get on all fours, tighten your core, and lift one leg back and up.
• Squeeze your glute at the top and lower with control.

Make it harder:
Add ankle weights or a resistance band for extra burn.

5. Banded Abductions (or Side Lying Leg Lifts)

3 sets of 20 reps per side

These can also be called, "side lying clam shells". This one hits your outer glutes. The area that shapes and lifts your "hips".

How to do it:

• Sit or lie on your side with a band above your knees (optional).
• Keep your core engaged, knees bent onto of each other, lift your top knee up and out.
• Pause, squeeze, then lower slowly.

Feeling brave?
Hold the last rep at the top for 10 seconds. You’ll thank me later.

Quick Finisher

End strong with this mini glute burnout:

• 20 Jump squats
• 20 Glute bridges
• 10 Pulse squats
• 10 Donkey kicks (each leg)

Repeat once if you have time left. It’s the perfect way to max out the last few minutes.

How to Make This Workout Fit Your Life

You can do this 2–3 times per week and still see amazing results. It's a great option for travel workouts or if you're tight on options.

Pair it with a balanced meal (protein + carbs) after to support muscle repair and growth. Read my post, 5 Quick Post Workout Meals to Rebuild Muscle and Boost Recovery. 

And always remember, glute progress comes from consistency, not perfection.

This is honestly my favorite quick glute workout because it’s simple, effective, and totally portable. You can do it in your living room, backyard, hotel room, seriously anywhere. RDLs, hip thrusts, and split squats are my holy trinity for sculpted glutes, and when you focus on form and control, 20 minutes is truly enough.

So next time you’re tempted to skip leg day, save this workout and make it happen. You’ll walk away stronger, more confident, and with that post glute day glow.

Share this with your gym bestie or pin it to your “Workout Inspiration” board for later!

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xoxo,