Workout of the week: 35-min glutes workout

11th July 2025

35-min glutes workouT - Man training in the strength area at EVO Fitness using a glute-ham machine with added weight, surrounded by dark lighting and athlete wall art.

ALL LEVELS/ glutes workout / 35 minutes

Equipment: Hip thrust machine, dumbbells, cable machine, standing leg curl machine, box & kettlebells

Too late for summer glutes? Maybe. Too early to start building next year’s? Definitely not. Want to show them off next season? Start now. Because, beyond appearance, strong glutes support better movement, strength, and recovery.

This glutes workout is a great starting point for it. It includes 5 exercises, performed for 10–12 reps each, across 4 sets. Rest for 1 minute between sets and another minute between exercises. The full glutes workout takes around 35 minutes to complete.

Hip thrust machine
Dumbbell Romanian deadlifts
Cable kickbacks
Standing leg curls
Kettlebell step-ups

Let’s get those glutes to work!

WORKOUT SETUP

5 exercises
10–12 reps per set
4 sets each
1-minute rest between sets
1-minute rest between exercises
Equipment: Hip thrust machine, dumbbells, cable machine, standing leg curl machine, box & kettlebells

WORKOUT EXERCISE LIST

4 sets

1 – HIP THRUST MACHINE

10–12 reps

Sit on the hip thrust machine and position the pad across your hips.
Place your feet flat on the platform, shoulder-width apart, with knees bent.
Brace your core and press through your heels to lift your hips.
Squeeze your glutes at the top without overextending your back.
Lower your hips slowly until just above the starting position, then repeat.

2 – DUMBBELL ROMANIAN DEADLIFTS

10–12 reps

Stand with feet hip-width apart, dumbbells in front of hips.
Keep knees slightly bent, spine neutral, and shoulders tight.
Push your hips back and lower the dumbbells along your legs.
Stop once the dumbbells pass your knees, keeping it close to you
Drive through your heels to stand up, and squeeze your glutes at the top.
Repeat.

3 – CABLE KICKBACKS

10–12 reps each leg

Facing the cable station, attach an ankle strap to a low cable pulley, then secure it around your ankle.
Brace your core and slightly bend the standing leg.
Kick the strapped leg back and up in a controlled motion.
Squeeze your glutes at the top — no need to go too high.
Return slowly and repeat 10 to 12 times each leg. Then switch legs.
Tip: You can hold the frame for balance and use a step for added challenge.

4 – Standing LEG CURLS

10–12 reps

Stand facing the standing leg curl machine.
Adjust the pad so it rests just behind your ankle.
Grip the support handles for balance and brace your core.
Flex your foot and curl your leg upward by contracting your hamstring.
Keep your hips still and avoid arching your back.
Pause briefly at the top of the movement, then lower the pad with control.
Maintain tension throughout the full range of motion.
Repeat, then switch legs.

5 – Kettlebell STEP-UPS

10–12 reps each leg

With a bench in front of you, grab and hold a pair of kettlebells.
Step up to the bench with the left foot — press through the heel to straighten the leg.
Bring your body to a standing position without fully laying your right foot on the bench.
Bend your left knee and bring down only the opposite foot.
Immediately bring it back up, using only the force of your left leg.
Repeat for 10 to 12 reps on each leg.
You can make the exercise harder by letting your right foot off the bench or by using the bench for balance.