Use this four-move workout from top trainer Kelsey Wells to strengthen your glutes and boost your energy levels

Build stronger legs, improve your posture, and reduce your risk of injury with this short equipment-free routine

Sweat app trainer Kelsey Wells performing lunges
(Image credit: Sweat / Kelsey Wells)

Training with weights is a great way to build strength, but there are other options if you want to work your muscles without dumbbells or kettlebells. This workout only uses a weight bench, chair or sturdy raised surface to give you a great glute workout.

So, if you're short on time, you can slip on a pair of the best cross training shoes and give this routine from Sweat app trainer Kelsey Wells a go at home. "Your glutes are the largest muscles and do so much for you," Wells tells Fit&Well.

"Strengthening your glutes can help support your lower back, increase balance and stability, and can also help prevent injuries." To get all the benefits, though, it's important to do each move with proper form, so practice using Wells' demonstrations before you start. 

There are just four exercises performed as a circuit; 24 lateral step-ups (12 on each leg), 15 glute bridges, 24 Bulgarian split squats and 15 sit squats. After you've finished all four, rest for one minute then repeat this sequence for five rounds. 

Watch Kelsey Wells' glute workout

Even though it doesn't use any weights, the moves in this workout are still examples of strength training exercises, using your bodyweight (rather than dumbbells) to generate resistance for your glutes and other lower-body muscles to work against.

"Strength training in general has numerous benefits, both physically and mentally, including strengthening your bone density and building strong muscles. It can also help you sleep better and give you more energy," says Wells.

"Overall, investing time into foundational and simple strength training can help you build strong muscles and functional strength that will allow you to be more able throughout your everyday routines, tasks and movements."

If you're looking to gain strength and muscle, it's also important to fuel your body correctly. So, you'll want to ensure you get enough protein in your diet, which includes amino acids your body uses to build your muscles. 

If you're looking to boost your daily protein intake, it might be worth taking a look at our roundup of the best protein powders for weight loss to see if any fit your fitness goals. 

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.


Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.