15 Minutes Beginner Glutes Workout with Barbell
A 15 minutes muscle building workout targeting your glutes using barbell equipment. 3 exercises, 12 total sets, designed for beginner lifters.
15 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~210
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.