30 minute intermediate glute workout with a barbell at home

Here's everything you need to try our 30 minute intermediate glute workout with a barbell at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Sumo Deadlift
  • Staggered Stance Good Morning
  • Barbell Straight Leg Deadlift
  • Circuit 2
  • Barbell Good Morning
  • Deadlift

Circuit 1

Complete this round 3 times.

Sumo Deadlift

Complete 5 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Sumo Deadlift

Follow these cues to perform Sumo Deadlift correctly:

  • Use a wide stance with the hands inside the feet
  • Keep the hips low and open up the groin.

Staggered Stance Good Morning

Complete 4 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For Staggered Stance Good Morning

Follow these cues to perform Staggered Stance Good Morning correctly:

  • Put as much weight as possible on the front leg, just using the back leg as a guide
  • Hinge as far as able whilst maintaining good positions.

Barbell Straight Leg Deadlift

Complete 7 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Barbell Straight Leg Deadlift

Follow these cues to perform Barbell Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the barbell close to the body and the hips high after the initial bend.

Circuit 2

Complete this round 3 times.

Barbell Good Morning

Complete 8 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For Barbell Good Morning

Follow these cues to perform Barbell Good Morning correctly:

  • Bend at the knees and the hips, hinge at the hips slowly bringing the chest towards the floor
  • Feel the tension in the hamstrings.

Deadlift

Complete 5 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Deadlift

Follow these cues to perform Deadlift correctly:

  • Keep your back neutral, reach full extension of the hips and knees and control the weight to the floor
  • Maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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