Heavy Glutes Workout

This heavy glutes workout will take you just about 17 minutes to complete. If you’re looking for a longer workout, try pairing it with the heavy core workout from last week. Same equipment needed for both!

Heavy Glutes Workout

EQUIPMENT I USED:

Set of heavy dumbbells – Heavy will mean something different for everyone. I’m using a set of 20-lb dumbbells.
(optional) Resistance band loop – For some of the exercises, this will increase the challenge of the move and help you activate your glutes. But all exercises can be preformed without it.
(optional) Stepper – I used this for just one exercise (hip bridges) to increase the challenge of it. You could use any bench or elevated surface. Or you could simply keep your foot on the floor!

Each exercise in this heavy glutes workout is done for either 40 or 70 seconds. That might seem like a random length of time, but it’s to account for transitioning between one move and the next. So really it’ll be closer to 30 seconds and 60 seconds.

You’ll do a squat-based exercise for 40 seconds, then three 70-second exercises isolating one side of the body. You repeat, isolating the other side. Then you rest for 30-60 seconds. (If you need to rest between sides of the body as well, do so!) You’ll then repeat the whole thing once more.

The first time through, I used one heavy weight for the squatting exercises. The second time through, I used both heavy weights.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two guided warm up to choose from if you don’t want to do your own: