Home workouts for women: a beginner plan for glutes, legs and core

The plan

How to do each move

Glute bridge

Works

Glutes, hamstrings, lower back

Beginner dose

3 × 12

1. Lie on your back, knees bent, feet flat and close to your glutes.
2. Press your lower back gently into the floor.
3. Drive through your heels and lift your hips until shoulders, hips and knees line up.
4. Squeeze your glutes hard at the top, then lower with control.

Too hard? Shorten the range and pause for one second at the top.

Bodyweight squat

Works

Thighs, glutes, core

Beginner dose

3 × 10

1. Stand tall, feet shoulder-width apart, toes slightly out.
2. Push your hips back and bend your knees as if sitting into a chair.
3. Lower until thighs are roughly parallel to the floor, chest up.
4. Drive through your heels to stand back up and squeeze your glutes.

Too hard? Sit back onto a chair and stand up again.

Curtsy lunge

Works

Glutes, outer hips, thighs

Beginner dose

3 × 6 each side

1. Stand tall, hands at chest for balance.
2. Step one leg behind and across your body, like a curtsy.
3. Bend both knees and lower until the back knee hovers off the floor.
4. Drive through the front heel back to standing and switch sides.

Too hard? Keep the back foot light and hold a wall.

Side lunge

Works

Inner and outer thighs, glutes

Beginner dose

3 × 6 each side

1. Stand tall, feet together, hands at chest for balance.
2. Take a big step out to your right and sit your hips back into that leg.
3. Keep the left leg straight and your right knee tracking over your toes.
4. Push back to center, then repeat to the left side — alternate each rep.

Too hard? Take a smaller step and hold a chair back.

Wall sit

Works

Thighs, glutes

Beginner dose

3 × 20 seconds

1. Stand with your back flat against a wall.
2. Walk your feet out and slide down until thighs are parallel to the floor.
3. Knees stay over ankles, not collapsing in.
4. Press your back into the wall and hold; breathe steadily.

Too hard? Slide down only halfway.

Knee push-up

Works

Chest, shoulders, arms, core

Beginner dose

3 × 6–8

1. Kneel on the floor and place your hands under your shoulders, a little wider than chest width.
2. Walk your hands forward until your body makes a straight line from your head to your knees, ankles crossed or feet lifted behind you.
3. Bend your elbows and lower your chest toward the floor, keeping your hips in line — don't let them sag or pike up.
4. Press through your palms back to the top and repeat.

Too hard? Go back to the incline chair version until 12 reps feel smooth.

Forearm plank

Works

Abs, shoulders, glutes

Beginner dose

3 × 20 seconds

1. Set forearms on the floor, elbows under shoulders.
2. Extend your legs and rise onto your toes.
3. Squeeze glutes and brace your abs so your body is one straight line.
4. Breathe steadily and hold — no sagging hips, no piked butt.

Too hard? Drop to your knees and keep a straight line from head to knees.

Dead bug

Works

Deep abs, lower-back control

Beginner dose

3 × 6 each side

1. Lie on your back with arms straight up and knees bent to 90°.
2. Press your lower back into the floor and brace your core.
3. Slowly lower the opposite arm and leg toward the floor.
4. Return to start and switch sides, moving with control.

Too hard? Move only the legs and keep the arms pointing at the ceiling.

Side plank

Works

Side abs, shoulders, hips

Beginner dose

2 × 15 seconds each side

1. Lie on your side, forearm on the floor with elbow under shoulder.
2. Stack your feet and lift your hips off the floor.
3. Form a straight line from head to heels and reach the top arm up.
4. Hold for the full time, then switch and hold the other side for the same time.

Too hard? Bend your bottom knee and rest it on the floor.

Step touch

Works

Heart, hips, coordination (low impact)

Beginner dose

40 seconds

1. Stand tall, feet together, knees soft.
2. Step your right foot out to the side.
3. Bring your left foot in to tap next to it.
4. Repeat to the left — keep a steady, bouncy rhythm.

Too hard? Step slowly and drop the arm swing.

Good to know

• You won't get "bulky" by accident. Building noticeable muscle takes years of focused training and eating for it. Beginner strength work mainly makes everyday life easier.
• Your energy changes through the month. On low days, do one round instead of three. Showing up still counts.
• Protein matters. Include eggs, beans, chicken, fish, yoghurt or pilchards in most meals to recover well.

Pregnant, recently gave birth, injured or managing a health condition? Check with a doctor or physiotherapist before starting, and stop any move that causes pain.

Questions people ask

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