Strength

25-Minute Glute Workout

25-Minute Glute Workout — a beginner strength session (25 min) for muscle gain. Equipment: resistance-bands. Train at home, in the gym or outdoors.

Muscle Gainbeginner25 minResistance BandsHome~170 kcal

Workout Overview

25-Minute Glute Workout — a beginner strength session (25 min) for muscle gain. Equipment: resistance-bands. Train at home, in the gym or outdoors.

moderate intensity~170 kcal

Warm Up

Band glute activation60s

The Workout

1
Glute Bridge
glutes, hamstrings4 sets15rest 0.75 min
2
Single-Leg Glute Bridge
glutes, hamstrings3 sets10 per legrest 0.75 min
3
banded lateral walk
3 sets15 per siderest 0.5 min
4
Donkey Kick
glutes3 sets15 per legrest 0.5 min
5
Hip Thrust
glutes, hamstrings3 sets12rest 1 min

Cooldown

Pigeon pose + hip stretch60s

How to Follow This Workout

1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
3
Finish with the cooldown to bring your heart rate down and start recovery.

Squeeze hard at the top of every rep.
Keep your core braced throughout.

How to Progress

1.Add a band or weight across the hips.

Common Mistakes

Overarching the lower back.

Discussion

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Movements

Exercises in This Workout

Person doing a glute bridge

Glute Bridge

GlutesHamstrings

Person doing a glute bridge on the floor

Single-Leg Glute Bridge

GlutesHamstrings

Person doing a glute kick exercise

Donkey Kick

Person training glutes with a hip movement

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Hip Thrust

GlutesHamstrings

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