Wake Up Your Glutes with This Workout

Routine by Jaclyn Phillips, Master Trainer, RYT300, PN1
Photography by Paul Buceta

We all want round, strong glutes, but did you know that as some of the largest muscles in the body, the gluteus muscles can make or break your overall functional fitness and training? Having weak or underactive glutes can cause a number of related health issues, particularly back pain. When your glutes are weak, other muscles compensate, namely your back and hip flexors, which can create imbalances that lead to pain and injury. Strengthening your glutes can reduce the tightness in your hip flexors and relieve tension in your back, not to mention make everyday activities and exercises much easier. 

Whether you have only a few minutes to get a quick workout in, or you’re looking to take your lower-body and glute routine to the next level, this killer burnout will get your glutes firing to create more shapely and stronger glutes.

The Goal: Target, activate, and strengthen the glutes with minimal-equipment exercises for an effective, time-efficient workout. 

Equipment Needed: One mini band (light to medium resistance) and a dumbbell and/or kettlebell. 

How To: This workout consists of three supersets. Follow the set and rep protocol for each superset. Complete all sets of one superset before moving to the next. 

SUPERSET A

Banded Hip Thrust
Place a band around your legs at the top of your calves and lie face-up on the floor with knees bent. Feet are shoulder-width apart (A). Drive into your heels and raise your hips towards the ceiling, contracting your glutes and hamstrings (B). Pause, then lower back down and repeat for all reps. 

Frog Pump
Still lying on the floor, remove the band and place the soles of your feet together, letting your knees fall to the sides (A). Press your feet together and squeeze your glutes to raise your hips towards the ceiling (B). Lower back down and repeat for all reps. 

SUPERSET B

Single-Leg Hip Thrust
Still lying on your back, bend one knee with your foot on the floor and extend the other leg straight out and raise it off the floor (A). Press through your planted foot and lift your hips off the floor, squeezing your glutes and hamstring (B). Lower back down and repeat for all reps. 

Clamshell Side Hip Lift
Lie on one side on the floor with your legs stacked and knees bent. Support your upper body on your forearm (A). Raise your hips off the ground while simultaneously opening your top knee towards the ceiling (B). Lower back down and repeat for all reps. 

SUPERSET C

Dumbbell Swing
Hold a dumbbell vertically with both hands. Push your hips back and lower the weight between your legs (A). Thrust your hips forward, using the momentum to raise the dumbbell up to chest height (B). Lower back down and repeat for all reps. 

Banded Dumbbell Pulse Squat
Place the band around your quads just above the knees. Hold the dumbbell by one end in both hands in front of your chest (A). Bend your knees and lower your hips until your thighs are parallel with the floor, pressing your legs against the band (B). Raise your hips up halfway, but do not come to standing, then immediately lower into the full squat. Continue pulsing for all reps.