Denise Cervantes
Fitness Trainer
ACSM-CPT, AFAA-CGFI
WORKOUT:
OVERVIEW:
Welcome to your ultimate 15-minute glute burn workout with Coach Dee! Get ready to ignite those glutes, strengthen your legs, and build a resilient lower back with a dynamic mix of dumbbell and bodyweight exercises, all expertly designed to target your posterior chain. To take your workout to the next level, grab a weight bench or a low step—you’ll find these tools perfect for amplifying your moves and intensifying the burn. Whether you’re at home or in the gym, this workout is your ticket to a stronger, shapelier backside in just a few minutes.
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Workout Length |
15 Minutes |
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Workout Level |
Intermediate |
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Products Used |
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Trainer |
Workout Details:
Warmup
- Pulsing Squats – Start with small, controlled pulses to engage the glutes.
- Twist and Reach – Loosen up your spine and stretch your sides.
- Good Mornings – Focus on your hamstrings and lower back.
- Narrow Squat to Sumo Squat – Switch between stances to awaken all parts of your lower body.
- Bootstrappers – Open up your hips with this squat-to-stand movement.
- Power Lunges – Add a burst of energy to activate those legs.
Main Workout
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Step-Ups – Alternate legs and focus on squeezing your glutes at the top.
Dumbbell Squat Hold – Hold the squat to build strength and endurance in your glutes and quads. - Bodyweight Squat Jumps – Add a plyometric element to ignite the muscles and increase power.
- Dumbbell Glute Bridges – Place your shoulders on the bench for an intense glute isolation exercise.
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Cliffhangers – Keep your feet together and squeeze your glutes at the top.
Bulgarian Split Squats – Target each glute individually to improve balance and strength. - Squat to Curtsy Lunge – This combo move sculpts your entire lower body and challenges coordination.
- Quadruped Donkey Kicks – Engage your glutes and core with this classic move.
- Prone Cliffhangers and Heel Raises – Focus on each leg for added glute activation.
- Low Back Skydiver – Strengthen your lower back with this skydiver movement.
Conclusion
Complete your workout with a cooldown to help your muscles recover and prevent tightness:
- Child’s Pose – Release tension in your back and stretch the glutes.
- Figure Four Stretch – Deepen your glute stretch by crossing one leg over the other.
- Knee Hugs – Bring each knee to your chest for a gentle lower back stretch.
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