90 Minutes Intermediate Glutes Workout with Barbell
A 90 minutes fat loss workout targeting your glutes using barbell equipment. 6 exercises, 18 total sets, designed for intermediate lifters.
90 Minutes
Duration
18
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Take a wide stance (1.5-2x shoulder-width) with toes turned out 30-45 degrees.
- Grip the bar with a narrow, shoulder-width grip between your legs.
- Push your knees out hard to open your hips.
Place the barbell on your upper back and stand with feet hip-width apart.
Form cues
- Place the barbell on your upper back and stand with feet hip-width apart.
- Step your right foot behind and to the left of your left foot, crossing behind.
- Lower your right knee toward the floor while keeping your torso upright.
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.
Lie flat on the floor and roll a padded barbell over your hips.
Form cues
- Lie flat on the floor and roll a padded barbell over your hips.
- Place your feet flat on the floor, hip-width apart, with knees bent at 90 degrees.
- Drive your hips straight up by squeezing your glutes — lock out fully.
Sit on the floor with your upper back against a bench, barbell across your hips.
Form cues
- Sit on the floor with your upper back against a bench, barbell across your hips.
- Plant your feet flat on the floor, hip-width apart, about 12 inches from your glutes.
- Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.
Finish strong — take the last set close to failure.
Form cues
- Position your upper back against a bench at roughly the bottom of your shoulder blades.
- Roll the barbell into your hip crease — use a bar pad for comfort.
- Drive through your heels, pushing your hips up until your shins are vertical and your torso is flat.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.