60 Minutes Beginner Glutes Workout with Bodyweight
A 60 minutes general fitness workout targeting your glutes using bodyweight equipment. 5 exercises, 15 total sets, designed for beginner lifters.
60 Minutes
Duration
15
Total Sets
8-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
Start on all fours with hands under shoulders and knees under hips.
Form cues
- Start on all fours with hands under shoulders and knees under hips.
- Keep your right knee bent at 90 degrees and drive your heel toward the ceiling.
- Squeeze the glute hard at the top — your thigh should be parallel to the floor.
Set up as for a standard hip thrust with your upper back on a bench.
Form cues
- Set up as for a standard hip thrust with your upper back on a bench.
- Extend one leg out straight or pull the knee toward your chest.
- Drive through the heel of the working leg, thrusting your hips up to full extension.
Finish strong — take the last set close to failure.
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.
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.