45 Minutes Advanced Glutes Workout with Barbell
A 45 minutes strength workout targeting your glutes using barbell equipment. 3 exercises, 15 total sets, designed for advanced lifters.
45 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~788
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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 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.