15 Minutes Intermediate Glutes Workout with Barbell
A 15 minutes strength workout targeting your glutes using barbell equipment. 3 exercises, 15 total sets, designed for intermediate lifters.
15 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~263
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 strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.