Home › BLU Glute Lab › BLU At-Home Glutes
BLU GLUTE LAB™
BLU At-Home Glutes
Beginner to intermediate25-30 MINDumbbells or bandsGlute strength at home
Real glute training without a gym membership.
Everything you need is a pair of dumbbells or a band. Built to help you learn to feel your glutes working and build consistency at home.
01Activation
Banded Clamshell
2 x 15 each side
Feet stacked, hips stackedOpen from the hip, not the backSlow return
02Strength
Dumbbell Glute Bridge
3 x 12
Weight sits on your hip creaseRibs downPause at the top
03Growth🔒 MEMBER ACCESS
2 exercises in this stage are part of BLU coaching and membership.
04Finisher🔒 MEMBER ACCESS
1 exercise in this stage are part of BLU coaching and membership.
WANT THE FULL SESSION?
Stages 03 and 04 are part of BLU coaching and membership. Find the coaching experience that fits your goals and schedule.
More from the BLU Glute Lab
BLU Glute BuilderIntermediate · 35 minGym or dumbbells20-Minute BLU GlutesAll levels · 20 minMinimal equipment
Not sure which fits you? Take the 3-question workout match.
General fitness information, not medical advice. Move within your own limits and check with a professional if you have an injury or health concern.