60 minute advanced glute workout with dumbbells and a resistance band

Here's everything you need to try our 60 minute advanced glute workout with dumbbells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Banded Extensions
  • Circuit 2
  • DB Hip Thrust
  • Circuit 3
  • Wide Stance DB Straight Leg Deadlift
  • DB Walking Deadlift
  • Circuit 4
  • Wide Stance Crush Grip DB Straight Leg Deadlift
  • DB Cross Body Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Banded Extensions

Complete 16 repetitions

Buy Bands
Secondary
Lower Body
Hinge

Coaching Tips For Banded Extensions

Follow these cues to perform Banded Extensions correctly:

  • Keep the hips high after the initial bend, feel the tension in the hamstrings
  • Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

DB Hip Thrust

Complete 25 repetitions

Buy Dumbbells
Secondary
Lower Body
Hip Dominant

Coaching Tips For DB Hip Thrust

Follow these cues to perform DB Hip Thrust correctly:

  • Ensure lower back is pressed into the floor before each rep
  • Press the feet into the floor and lift hips up
  • Use band around the knees if you’re struggling to keep knees out.

Circuit 3

Complete this round 3 times.

Wide Stance DB Straight Leg Deadlift

Complete 12 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For Wide Stance DB Straight Leg Deadlift

Follow these cues to perform Wide Stance DB Straight Leg Deadlift correctly:

  • Bend slightly and the knees and the hips then fold into the hips keeping the back straight
  • Keep the hips high throughout and feel tension in the hamstrings.

DB Walking Deadlift

Complete 8 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For DB Walking Deadlift

Follow these cues to perform DB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

Circuit 4

Complete this round 3 times.

Wide Stance Crush Grip DB Straight Leg Deadlift

Complete 10 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For Wide Stance Crush Grip DB Straight Leg Deadlift

Follow these cues to perform Wide Stance Crush Grip DB Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Fold into the hips, feeling tension in the hamstrings.

DB Cross Body Straight Leg Deadlift

Complete 11 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

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This workout was made by Sean Klein

Sean Klein

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