60 minute beginner glute workout

Here's everything you need to try our 60 minute beginner glute workout. 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Goblet Curtsy Squat
  • Frog Pump
  • Landmine Straight Leg Deadlift
  • Circuit 2
  • DB Cross Body Straight Leg Deadlift
  • Banded Hamstring Curl
  • Quadrupled Extensions
  • Circuit 3
  • Single Leg Isometric Glute Bridge With Leg Lowering
  • Kickstand Hip Thrusts

Circuit 1

Complete this round 3 times.

Goblet Curtsy Squat

Complete 6 repetitions

Coaching Tips For Goblet Curtsy Squat

Follow these cues to perform Goblet Curtsy Squat correctly:

  • Keep the front knee fixed over the ankle
  • Wrap the leg behind the planted foot and touch the back knee to floor.

Frog Pump

Complete 25 repetitions

Coaching Tips For Frog Pump

Follow these cues to perform Frog Pump correctly:

  • Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.

Landmine Straight Leg Deadlift

Complete 4 repetitions

The landmine straight leg deadlift is an excellent hinge variation, especially effective for beginners.

Benefits of Landmine Straight Leg Deadlift

The landmine straight leg deadlifts main benefit is its capacity to build strength in the hinge movement pattern and muscle mass in the hamstrings and back.

How To Do Landmine Straight Leg Deadlift

  1. Start with the barbell head just in front of the hips with both hands wrapped around the head of the barbell securely.
  2. Bend at the knees and the hips slightly giving yourself space to hinge or fold into.
  3. Move the chest towards the floor, hinging at the hips.
  4. Move the weight to the floor or as close to the floor as your range of motion allows.
  5. Return to the starting position.

Coaching Tips For Landmine Straight Leg Deadlift

Follow these cues to perform Landmine Straight Leg Deadlift correctly:

  • Interlock the fingers under the barbell that is attached to a landmine
  • Keep your hips high after the initial bend of the knees and the hips and maintain an arch in the lower back throughout.

Circuit 2

Complete this round 3 times.

DB Cross Body Straight Leg Deadlift

Complete 8 repetitions

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.

Banded Hamstring Curl

Complete 12 repetitions

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

Quadrupled Extensions

Complete 8 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Circuit 3

Complete this round 3 times.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 8 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

  • Keep consistent tension in the glute
  • Keep a tight core throughout.

Kickstand Hip Thrusts

Complete 8 repetitions

Coaching Tips For Kickstand Hip Thrusts

Follow these cues to perform Kickstand Hip Thrusts correctly:

  • In a kickstand position (one foot slightly back and on the balls of the foot, acting more as a guide)
  • Create as much tension in the glute as possible.

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This workout was made by Sean Klein

Sean Klein

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