Glutes · 45 minutes
45-Minute Glute Workout at Home with Dumbbells
- 45 min
- 4 moves × 9 rounds
- Dumbbells
- Intermediate
This 45-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 4-exercise circuit you repeat 9 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
Leg Swings30sHamstrings · Glutes
- 2
Hip Circles30sGlutes · Core
- 3
Step Jacks30sFull Body · Shoulders
- 1
Main Circuit
40s work · 20s rest
Repeat 9× · 60s rest between rounds
- 1
Dumbbell Hip Thrust40sGlutes · Hamstrings
- 2
Dumbbell Romanian Deadlift40sHamstrings · Glutes · Back
- 3
Dumbbell Reverse Lunge40sQuads · Glutes
- 4
Curtsy Lunge40sGlutes · Quads
- 1
Cool-Down
30s each · no rest
- 1
Butterfly Stretch30sGlutes · Hamstrings
- 2
Standing Hamstring Stretch30sHamstrings
- 3
Kneeling Hip Flexor Stretch30sQuads · Glutes
- 1
FAQ
Is a 45-minute glute workout enough?
Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.
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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