A 5-minute bodyweight glute workout that you can do anytime, anywhere. No need for equipment or anything.
A little explanation first. You’re going to superset your way through this. Glute bridges are going to be the only exercise that you do with both legs at the same time. So, you would do clams on your left leg, donkey kicks on your left leg, and then repeat the process with your right leg.
After you do those two, glute bridges are next, and they involve both legs. The whole workout is really two phases: clams/donkey kicks and bodyweight hip abduction/fire hydrants. Glute bridges are the mark of the end of a phase.
Clams1 x 30
Donkey kicks1 x 30
Glute Bridges 1 x 30
Clam Openers1 x 30
Fire hydrants 1 x 30
Glute bridges (again)1 x 30
And that’s it! That’s the end of the workout! Seriously, it only takes about 5 minutes, and it’s an excellent way to target the glutes if you’ve got very little time or very little equipment.
The glutes are capable of high-frequency work too, so you could do this 4+ times/week if you wanted. Would you see better results if you were able to do squats, deadlifts, back extensions, heavy kettlebell swings, and other equipment-intensive exercises?
Absolutely. But in the absence of equipment, I think you’ll find this form of bodyweight programming to be surprisingly effective.