Glutes · 15 minutes
15-Minute Glute Workout at Home with Dumbbells
- 14 min
- 5 moves × 2 rounds
- Dumbbells
- Advanced
This 15-minute glute workout isolates and strengthens the glutes from every angle to lift, shape and support your hips. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 2 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Hip Circles30sGlutes · Core
- 2
Leg Swings30sHamstrings · Glutes
- 3
Step Jacks30sFull Body · Shoulders
- 1
Main Circuit
45s work · 15s rest
Repeat 2× · 60s rest between rounds
- 1
Dumbbell Romanian Deadlift45sHamstrings · Glutes · Back
- 2
Dumbbell Hip Thrust45sGlutes · Hamstrings
- 3
Dumbbell Reverse Lunge45sQuads · Glutes
- 4
Donkey Kicks45sGlutes
- 5
Superman45sBack · Glutes
- 1
Cool-Down
30s each · no rest
- 1
Standing Hamstring Stretch30sHamstrings
- 2
Figure-Four Stretch30sGlutes
- 3
Supine Spinal Twist30sBack · Glutes
- 1
FAQ
Is a 15-minute glute workout enough?
Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.
How often should I do this glute workout?
Aim for 2 to 4 times a week on non-consecutive days. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
Just a pair of dumbbells. Pick a weight you can control for the full work interval with good form; adjustable dumbbells are ideal for home workouts.
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