45 Minutes Advanced Glutes Workout with Barbell
A 45 minutes general fitness workout targeting your glutes using barbell equipment. 3 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Position your upper back against a bench at roughly the bottom of your shoulder blades.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.