45 Minutes Beginner Glutes Workout with Bodyweight
A 45 minutes muscle building workout targeting your glutes using bodyweight equipment. 3 exercises, 12 total sets, designed for beginner lifters.
45 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~630
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 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.
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
- 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.
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.