60 minute intermediate glute workout

Here's everything you need to try our 60 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • KB Walking Deadlift
  • B-Stance Landmine Straight Leg Deadlift
  • Single Arm KB Deadlift in Wide Stance
  • Circuit 2
  • DB Suitcase Deadlift
  • DB Walking Deadlift
  • Landmine Single Leg Straight Leg Deadlift
  • Circuit 3
  • Curtsey Box Step Over with Dual Front Rack
  • Single Leg Hip Thrusts with Band Resistance

Circuit 1

Complete this round 3 times.

KB Walking Deadlift

Complete 7 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For KB Walking Deadlift

Follow these cues to perform KB 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.

B-Stance Landmine Straight Leg Deadlift

Complete 5 repetitions

Buy Landmines
Secondary
Lower Body
Hinge

Coaching Tips For B-Stance Landmine Straight Leg Deadlift

Follow these cues to perform B-Stance Landmine Straight Leg Deadlift correctly:

  • Make sure you keep the supporting foot facing outward and on your tip toes
  • The foot on the tip toes is just a guide, it should take very little weight
  • Only hinge to where your able to maintain an arch in the lower back.

Single Arm KB Deadlift in Wide Stance

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Single Arm KB Deadlift in Wide Stance

Follow these cues to perform Single Arm KB Deadlift in Wide Stance correctly:

  • Keep hips and shoulders square
  • Keep an arch in the lower back
  • Only hinge to where you are able to maintain a good position.

Circuit 2

Complete this round 3 times.

DB Suitcase Deadlift

Complete 8 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

The dumbbell suitcase deadlift is a great secondary hinge variation for intermediate to advanced individuals.

Benefits of DB Suitcase Deadlift

The main benefit of the dumbbell suitcase deadlift is its ability to gain strength in both the hinge movement patter / posterior chain whilst simultaneously improving core strength.

How To Do DB Suitcase Deadlift

  1. Start with the weight by your side not touching the body and in a full upright starting position.
  2. Bend at the knees and the hips.
  3. Move the chest towards the floor whilst keeping the hips high.
  4. Do not let the dumbbell pull you out of position by resisting the rotation.
  5. Come to the bottom of your hinge range of motion, not bending the back.
  6. Stand up moving through the same range of motion just in the inverse and coming back to the starting position.

Coaching Tips For DB Suitcase Deadlift

Follow these cues to perform DB Suitcase Deadlift correctly:

  • Keep hips and shoulders square at all times
  • Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

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.

Landmine Single Leg Straight Leg Deadlift

Complete 4 repetitions

Buy Landmines
Secondary
Lower Body
Hinge

Coaching Tips For Landmine Single Leg Straight Leg Deadlift

Follow these cues to perform Landmine Single Leg Straight Leg Deadlift correctly:

  • Start with a slight bend in the knee and the hips
  • Hinge until you create tension in the hamstring
  • Move very slowly with control.

Circuit 3

Complete this round 3 times.

Curtsey Box Step Over with Dual Front Rack

Complete 5 repetitions

Buy Kettlebells
Secondary
Lower Body
Hip Dominant

Coaching Tips For Curtsey Box Step Over with Dual Front Rack

Follow these cues to perform Curtsey Box Step Over with Dual Front Rack correctly:

  • Move with control
  • Ensure that the box is stable enough to perform this exercise without fliping
  • Be very fluid and smooth as in video, especially when stepping down.

Single Leg Hip Thrusts with Band Resistance

Complete 14 repetitions

Buy Loop Bands
Secondary
Lower Body
Hip Dominant

Coaching Tips For Single Leg Hip Thrusts with Band Resistance

Follow these cues to perform Single Leg Hip Thrusts with Band Resistance correctly:

  • Place a loop band underneath the foot and over the hip crease
  • Plant your elbows on the bench for stability
  • Maintain tension in the glute throughout the movement.

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This workout was made by Sean Klein

Sean Klein

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