- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Heavy Glutes! 47-min Gym Workout
47 min
·
9 exercises
Today our focus is the Glute section of the plan! Be sure to follow each exercise through with perfect form, if you have any doubts, refer to the instructions on each page. The goal is to begin pushing your muscles, so focus on using a heavier weights today!
Get down nice and low, aim to hover your glutes just above the floor with every rep, and no rushing!
1:30 rest
Again, go nice and low with each jump here. You're almost ready for action.
1:30 rest
No need to swig the kettlebell so high, up to eye level is fine. But aim to use your glutes for momentum.
1:30 rest
Again, get nice and low, and spend at least 4 seconds on every rep.
1:30 rest
Bend your legs, and use your glutes to pull your body back up. Give them a tense at the completion of each rep.
1:30 rest
Use a weight that challenges you for 10 reps, and again, squeeze the glutes at the completion of each rep!
1:30 rest
No need to fold yourself all the way over, the importance is in the tense!
1:30 rest
Go for 20 reps per leg per set!
1:30 rest
Finish up with a steady, cool-down walking on an incline. No running!
About this workout
Heavy Glutes! 47-min Gym Workout is a free 47 min workout plan with 9 illustrated exercises for your abs, back, legs and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 47 min
- Exercises: 9
- Training focus: Abs, back, legs and shoulders
- Equipment: Full gym
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need full gym for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Heavy Glutes! 47-min Gym Workout take?
The full workout takes about 47 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your quadriceps, glutes & hip flexors, shoulders, lower back, abs, calves. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Heavy Glutes! 47-min Gym Workout
47 min
·
9 exercises
Today our focus is the Glute section of the plan! Be sure to follow each exercise through with perfect form, if you have any doubts, refer to the instructions on each page. The goal is to begin pushing your muscles, so focus on using a heavier weights today!
Air Squats
Get down nice and low, aim to hover your glutes just above the floor with every rep, and no rushing!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Jump Squats
Again, go nice and low with each jump here. You're almost ready for action.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Two-Arm Kettlebell Squat Swings
No need to swig the kettlebell so high, up to eye level is fine. But aim to use your glutes for momentum.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Hold a kettlebell with both hands in an over hand grip.
- Stand straight, with your legs slightly wider than shoulder width apart.
- Lean forward at your waist slightly and bend your knees as if getting ready to squat.
- Keep your back arched and your head facing forward.
- Let your arms hang loosely.
- Swing the kettlebell back between your legs while exhaling.
- In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
- Continue for the desired number of repetitions or time.
Dumbbell Squats
Again, get nice and low, and spend at least 4 seconds on every rep.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
- Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Set up the barbell on the squat rack so that it is at the same height as your upper chest.
- Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
- Grip the bar with your hands comfortably wider than your shoulders.
- Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
- Stand with your legs shoulder width apart.
- Bend your knees forward and allow your hips to bend back as if sitting down,
- Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
- Hold for a count of one.
- Push up through your heels while straightening your hips and knees, until you are standing in the start position.
- Make any adjustments necessary to your stance and grip before continuing on the next repetition.
Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
- Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
- Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- With your feet shoulder-width apart, stand with water bottles as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Dumbbell Deadlifts
Bend your legs, and use your glutes to pull your body back up. Give them a tense at the completion of each rep.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- Place two dumbbells on the floor.
- Stand facing the dumbbells with your feet shoulder width apart.
- Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
- At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
- Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
- Return the dumbbells to the floor in the same manner you picked them up.
- Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
- Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
- Stand facing the barbell with your legs about 4-6 inches from the bar.
- Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
- Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
- Keep your arms fully extended and stand up with the barbell.
- As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
- As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
- Lower the barbell back to the floor in the same squatting motion you used to lift it.
This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
- Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
- Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
- Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Weighted Glute Bridges
Use a weight that challenges you for 10 reps, and again, squeeze the glutes at the completion of each rep!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
- Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
- Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
- Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
- Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
- Position your upper back on a padded bench so that your body runs perpendicular to the bench.
- Align your feet so they are about shoulder width apart, with the soles flat on the box with your back and hips elevated from the floor.
- Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
- Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
- Tense you glutes holding the top position before lowering your body back down for the next rep.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Back Extensions
No need to fold yourself all the way over, the importance is in the tense!
Primary muscle group(s):
Lower Back
Secondary:
Glutes & Hip Flexors, Hamstrings
- Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
- Lock your ankles under the footpads.
- Start with your body in a straight line head to toe.
- Place your arms across your chest, behind or at the side of your head.
- Slowly bend forward by relacing your, back and abdominal muscles.
- Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
- Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.
As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.
Primary muscle group(s):
Lower Back
Secondary:
Abs
- Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
- Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
- Hold for a count of 2 while squeezing your abdominals and obliques.
- Return to the starting position for a count of one, then repeat.
This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.
Bench Flutter Kicks
Go for 20 reps per leg per set!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
- Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
- Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
- Start the exercise by raising you left leg higher than your right leg.
- Then lower the left leg as you lift the right leg and so on.
- Alternate in this manner until you have done all repetitions for each leg.
When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Cardio - Walking / Treadmill
Finish up with a steady, cool-down walking on an incline. No running!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
- Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
- You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Workout done!
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