Beginner Glute Workout

Your glutes are composed of 3 main muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. Your glutes are important in strengthening your lower back which helps reduce lower back pain. Glutes are also essential in creating pelvic stability which can aid in reducing knee pain. Lastly, having strong glutes helps increase power and exercise performance so you may easily accelerate forward, engage in jump movements, and lift heavy. The following Glute Circuit is for beginners who are barely starting their exercise journey or who want to start lifting weights.

4 Rounds -Rest for 45-60 secs at the end of each round

1. Pulse Sumo Squat 15-20 reps

  • Stand with feet slightly outside of shoulder-width with toes turned out slightly. Squat down with a straight back so your hips are just below your knees and then slowly come up just a few inches so your hips are now slightly above your knees and then go back down.

2. Glute Bridge 15-20 reps

  • Lay on your back with your feet narrower than hip-width pulled in close to your butt. Lift your hips off the ground by squeezing your butt muscles until there is a straight line from your shoulders through your hip to your knees. Lower your hips back down to the floor.

3. Reverse Lunges 15-20 reps each leg

  • Stand with your feet under your hips. Take a large step backward and lower your back knee to about 1 inch off the ground. Push off your back foot and bring it back beside your front one and repeat with the other leg.

4. Glute Kickbacks – 15-20 reps each leg

  • Begin by positioning yourself on all fours, hands under shoulders and knees under hips. Maintain a flat back and bent leg, lift one leg up off the floor about 1 inch. Keeping your core tight, push your leg back and up until you feel like your back will arch. Bring back in to start position.


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The Social and Health Research Center