Uploaded January 2021 | Updated September 2026, 1 hour ago

---

A guide to shaping your glutes at home! Workout below!!!

Day 1:
DB Hip Thrust 4x12
Banded Side to Side 4x15 each leg
KB Sumo Deadlift 4x12
Standing Banded Kickback 4x12
B-Stance RDL 4x12 each leg
Seated Banded Abductor 4x15

Day 2:
Cardio/Core/Upper Body or Rest

Day 3:
"Bench" DB Squat (db at shoulder) 4x12
Reverse Hip Band Abduction (lay on stomach) 4 x12
Bulgarian Split Squat 4x12 each leg
Side Lying Banded Clam 4x15 each side
DB Stiff Legged Deadlift 4x12
Lying Side Abductor 4x12 each side

Day 4:
Cardio/Core/Upper Body or Rest

Day 5:
DB Glute Bridge 4x12
Straight Leg Banded Abductor 4x12 each side
DB Sumo Pulse 4x15
Plank Straight Leg Band Abduction 4x15 each side
KB Sumo Squat 4x12
Band Glute Pull Through 4x15
Sumo Banded Walk 4x15 each leg

Day 6 & 7 (at least 1 day of rest)
Cardio/Core/Upper Body or Rest

Workout & Meal Plans on FIT WITH JEN APP: https:// fitwithjenapp.com
iPhone & Android

nutrishopusa.com/jenh
FREE Shipping code: JENH

SweetSweat discount 20% code: HUNNYBUNS20
sportsresearch.com

Booty Band Kit - discount code: HUNNYBUNSFIT
thexbands.com/product/hunnybuns-home-workout-kit

jenheward.com

jenniferhewardfit@gmail.com

FOLLOW ME:
Instagram: @hunnybunsfit & @jenhewardfit
Facebook: Jen Heward