Glute HIIT Workout For Women (With PDF)

Shape your butt in minimal time and with little equipment. This glute HIIT workout for women is done in just 14 minutes and targets all three gluteal muscles. Maximize your time and grow your glutes with this workout.

The gluteal muscle is the largest muscle in your body. As a Certified Strength Coach, I can tell you that they have a hand in how you stand, your posture, back pain, and how you move each and every day.

Learn more about the benefits of strong glutes but know that they play a roll in easier time with day to day tasks (carrying, holding)

• less back pain
• reduced knee pain
• better performance (running, jumping, lifting, climbing)
• improved posture
• less pregnancy-related pain

However, know that the glutes are actually made up of three separate muscles (gluteus maximus, gluteus minimus, and gluteus medius) which means you need to strengthen all three muscles in a variety of planes to reap the benefits.

Learn everything you need to know about training glutes.

Feet elevated glute bridge	45 seconds
Rest	15 seconds
Sumo walks	45 seconds
Rest	15 seconds
Mini loop step back lunge	45 seconds
Rest	15 seconds
Plank Lateral Leg Swings	45 seconds
Rest	30 seconds

How to perform the workout:

• Each glute exercise is performed for 45 seconds followed by a 15 second rest before moving on to the next exercise.
• Perform as many repetitions as possible in those 45 seconds.
• Rest for 30 seconds at the end of the circuit and repeat it for a total of 3 rounds.
• Perform this glute HIIT workout 2-3 times per week with rest days between training days.

Equipment You Need

This glute workout requires a mini loop. The tension from the bands is what gives the biggest “pump” on your glute muscles (this is one of the keys in this glute hypertrophy workout).

However, if you’re in a pinch, you can perform this workout without any resistance bands.

If this is the case, make sure you’re focusing on engagement and muscle tension to get the biggest bang for your buck.

Exercise Tips

Below is a breakdown of the glute exercises in the workout. Since glute activation is super important, slow down your reps and really focus on FEELING the muscles work. You'll grow your glutes faster this way.

Feet Elevated Banded Glute Bridge

Taking a classic hip dominant exercise to the next level. The mini loop provides tension to the outer glutes while the elevated feet create a larger range of motion. Watch a video of a feet-elevated bridge to nail down the form.

1. Lying on your back, bend your knees and your feet placed onto a bench, chair, or couch. Feet shoulder-width apart roughly.
2. Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
3. Pause at the top with a maximum glute squeeze before releasing the tension and bringing the hips back to the starting position.

Sumo Walks

This exercise can be scaled depending on where you place the mini band. The easiest being above your knees then you have the option of below your knees, around your ankles, or on the bridge of your feet. The lower the band the more challenging. Here's a video of how to perform sumo walks.

1. Standing upright with feet flat you can place the band around the top of the knees, below the knees, or over the shoelaces for different tensions.
2. Hinge forward slightly keeping your weight pushed backward and a flat back. Knees bent.
3. Stand on one foot as you move the other foot sideways using your glutes to push against the band.
4. Step down and continue this process one way before completing the same motion on the other side.

Mini Loop Step Back Lunge

Try to step back and to the side a bit and boy will you feel this in your glutes. The band will try to pull your knees together so make sure to drive them out for maximum strength and engagement.

1. Place the mini band above your knees and stand tall with the feet hip width apart.
2. Step the left foot back and slightly out to the side creating tension on the band.
3. Bend the front knee and lower into a lunge position and pull the body and left leg back up to the starting position as you push up through the heel of the right foot.

Plank Lateral Leg Swing

A bit of core and a lot of glutes, control the movement though, and get your leg as high up to your shoulders as you can while maintaining full extension. This is a fun one to do with ankle weights by the way!

1. Start in a full plank position with the hands under the shoulders and feet slightly wider than hip distance apart.
2. Swing the right leg out to the side and up as close to the shoulder as you can get it.
3. Reverse the movement bringing it back to the starting plank position before moving on to the left leg.
4. Continue to alternate.

Glute Workout Printable PDF

Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.

Mark down the workout and then as you go through and strive to progress them by upping your band, improving your form, or getting through the sets faster.

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

More Glute Training Resources For You

• 10 Minute banded glute workout
• Upper glute workout
• The best way to strengthen your glutes
• Booty lifting workout
• How to hip thrust

Frequently Asked Questions About The Glute Workouts