45 Minutes Beginner Glutes Workout with Dumbbell
A 45 minutes endurance workout targeting your glutes using dumbbell equipment. 4 exercises, 11 total sets, designed for beginner lifters.
45 Minutes
Duration
11
Total Sets
15-25 reps
Rep Range
~433
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand in front of a knee-height box or bench, holding dumbbells at your sides.
- Place one foot entirely on the box and drive up through that foot.
- Stand tall on the box, fully extending the hip and knee.
Lie on your back and press the soles of your feet together with knees flared wide.
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.
Stand with feet wider than shoulder-width and toes pointed out at 45 degrees.
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.
Finish strong — take the last set close to failure.
Form cues
- Sit with your upper back against a bench and hold a dumbbell vertically on your lap.
- Place your feet flat on the floor about hip-width apart.
- Drive your hips up until your torso is flat, squeezing your glutes at the top.
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.