Advanced Glutes Lose Fat Workout — No Equipment

Advanced no-equipment glute workout for fat loss: Jump squats, RDLs, Bulgarian split squats, and more. Maximize your lower body gains!

Level: advanced · Muscle group: glutes · Equipment: none · Duration: 40 min

Exercise Breakdown (10 exercises)

  1. 1. Dynamic Warm-up: Bodyweight Squat with Hip External Rotation (10 reps per side)
    1 sets · 10 reps · 30s rest
  2. 2. Dynamic Warm-up: Glute Bridge with Alternating Leg Extension (10 reps per side)
    1 sets · 10 reps · 30s rest
  3. 3. Compound: Jump Squats
    3 sets · 15 reps · 60s rest
  4. 4. Compound: Single-Leg Romanian Deadlifts
    3 sets · 8 reps · 60s rest
  5. 5. Isolation: Glute Bridges (feet elevated on an unstable surface if available)
    3 sets · 20 reps · 45s rest
  6. 6. Isolation: Bulgarian Split Squat (bodyweight)
    3 sets · 10 reps · 60s rest
  7. 7. Isolation: Banded Clamshells (if resistance band is available, otherwise bodyweight)
    3 sets · 15 reps · 45s rest
  8. 8. Core: Plank with Alternating Leg Lifts
    3 sets · 12 reps · 45s rest
  9. 9. Cooldown: Static Glute Stretch (figure four stretch, 30s per side)
    1 sets · 30s reps · 30s rest
  10. 10. Cooldown: Static Hamstring Stretch (forward fold, 30s)
    1 sets · 30s reps · 30s rest

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