Focus & Benefits: This 20-minute workout is designed to build glute strength while finishing with an effective burnout to leave your muscles feeling challenged and accomplished. It’s a complete lower-body session that can stand alone or be added to your training week as a focused leg/glute day workout.

Equipment: Dumbbells, exercise mat optional

Tips & Helpful Information: This session is great for anyone looking to strengthen and sculpt their glutes in a short amount of time. The strength block focuses on controlled, loaded movements to build muscle, while the burnout ramps up intensity using just your bodyweight. Pay attention to form, especially in hip thrusts and deadlifts, so the glutes (not the lower back) do the work. Adjust weights as needed and listen to your body’s cues.

Difficulty & Modifications Explained: We rated this workout a level 3 out of 5. It’s approachable for most fitness levels, with options to scale up by increasing weight or reps, or scale down by removing weight and focusing on bodyweight-only versions.

Closing Note: Glute workouts like this are short, powerful ways to train strength and endurance while supporting overall hip and lower body function. You may feel muscle fatigue kick in during the burnout, but this is where progress happens! Stay consistent, keep an eye on form, and you’ll notice improvements in strength, stability, and even posture.

– WORKOUT OUTLINE –

Warm up (2 min)
Hip circles L/R
Single leg bridge L/R

Strength (12 min; 45” each, 15” rest, Repeat 1x)
Hip thrusts
Sumo goblet squats
Staggered deadlift L/R
Lateral lunges (alt) L/R

Water break

Burnout (90”)
Burpee dropdown plus long jump

Cool down (2 min)
Wide leg reach
Other side
Deep Glute stretch
Other side