15 Minutes Intermediate Glutes Workout with Dumbbell
A 15 minutes endurance workout targeting your glutes using dumbbell equipment. 2 exercises, 6 total sets, designed for intermediate lifters.
15 Minutes
Duration
6
Total Sets
15-25 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie on your back and press the soles of your feet together with knees flared wide.
- Place a dumbbell on your lower abdomen, holding it with both hands.
- Drive your hips up by squeezing your glutes — your feet stay together throughout.
Finish strong — take the last set close to failure.
Form cues
- Stand with feet wider than shoulder-width and toes pointed out at 45 degrees.
- Hold a dumbbell vertically by one end with both hands, arms hanging between your legs.
- Squat straight down, keeping your chest up and knees tracking over your toes.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.