45 Minutes Beginner Glutes Workout with No Equipment
A 45 minutes endurance workout targeting your glutes using no equipment equipment. 4 exercises, 10 total sets, designed for beginner lifters.
45 Minutes
Duration
10
Total Sets
15-25 reps
Rep Range
~394
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Start on all fours with wrists under shoulders and knees under hips.
- Extend one leg straight back, squeezing the glute hard at the top.
- Keep your hips level — avoid rotating or arching your lower back.
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Form cues
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.
- Squeeze your glutes hard at the top for 2 seconds.
Stand in front of a knee-height box or bench, holding dumbbells at your sides.
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.
Finish strong — take the last set close to failure.
Form cues
- Attach an ankle strap to a low cable or get on all fours for bodyweight version.
- Extend your hip to push your foot straight back behind you.
- Squeeze your glute at the peak contraction and hold for 1-2 seconds.
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.