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.
"I have really been able to tell a big difference since starting this workout. My glutens and hams after stronger and more defined." - Paula
A Quick Look At The Workout
- 💭Equipment: Mini band
- ⏲️Duration: 14 Minutes
- 📖 Warm up: Not needed as the workout is low-impact.
- 📋Intensity: Beginner-friendly
- 📖 Frequency: Do this workout 2 times per week.
- ⭐ Muscles used: You'll be primarily focusing on the three gluteal muscles but muscles of the legs and core will come in.
SUMMARIZE & SAVE THIS CONTENT ON
The glutes are the largest muscle group in your body—and they play a huge role in how you move every day.
From posture to lifting, running, and even reducing aches and pains, strong glutes make a difference. You can dive deeper into the benefits of strong glutes, but improving glute strength can help with:
- less back pain
- reduced knee pain
- better performance (running, jumping, lifting, climbing)
- improved posture
- less pregnancy-related pain
nd that’s exactly where a HIIT glute workout can be so effective, when it’s structured properly.
Because your glutes aren’t just one muscle. They’re made up of three: the glute max, med, and min. To actually see results, you need to train all three through different movements and angles.
If you’re not sure how to do that, this guide on training glutes breaks it down so you can get the most out of your workouts.
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Who This Workout Is For
This glute HIIT workout at home is for you if:
- You want a quick glute workout at home
- You don’t have much equipment
- You want to feel your glutes working (not your quads)
- You need something realistic to stay consistent
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.
Glute HIIT Workout For Women
Though it’s not possible to completely train the glutes from the legs (though check out these glute isolation exercises that do the best job), this workout targets the three glute muscles more than the legs as a whole.
Of course, here's a 20 Minute Beginner HIIT Workout for when you're ready for a total body burn.
| 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:
- Breakdown: 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.
- Frequency: Perform this glute HIIT workout 2-3 times per week with rest days between training days.
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.
- Lying on your back, bend your knees and place your feet onto a bench, chair, or couch. Feet shoulder-width apart roughly.
- Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
- Pause at the top with a maximum glute squeeze before releasing the tension and bringing the hips back to the starting position.
Cue: Drive through your heels and squeeze your glutes hard at the top.
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.
- 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.
- Hinge forward slightly, keeping your weight pushed backward and a flat back. Knees bent.
- Stand on one foot as you move the other foot sideways, using your glutes to push against the band.
- Step down and continue this process one way before completing the same motion on the other side.
Cue: Stay low, step wide, and keep constant tension on the band.
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.
- Place the mini band above your knees and stand tall with your feet hip-width apart.
- Step the left foot back and slightly out to the side, creating tension on the band.
- 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.
Cue: Step back softly, keep tension on the band, and drive through your front heel to stand.
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!
- Start in a full plank position with the hands under the shoulders and feet slightly wider than hip distance apart.
- Swing the right leg out to the side and up as close to the shoulder as you can get it.
- Reverse the movement, bringing it back to the starting plank position before moving on to the left leg.
- Continue to alternate.
Cue: Keep your core tight and swing your leg from the hip, not your lower back.
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.
How To Make This Workout Harder
If this workout starts to feel easier, don’t add more; just make it harder.
Slow your reps down, add a pause at the top of each movement, increase resistance, or shorten your rest time.
Small changes like these keep your glutes challenged, and that’s what drives results. Learn more about how to make workouts more intense at home.
If you want to take it further, my Glute Guide for Moms walks you through exactly how to build stronger glutes at home with simple, structured workouts, so you’re not guessing what to do next.
Glute Workouts At Home FAQs
The kind of all glute exercises would have to be a loaded hip thrust. Done like a glute bridge but with your back on a bench or elevated surface, the hip thrust is the best exercise for glute strength and growth.
Though they’re the largest muscle in the body, glutes tend not to get too sore. Meaning, they can be trained in higher volume. If you’re going to train glutes every day, vary your exercises and loads slightly to give them time to recover.
Allison Potter says
It's been a struggle for me to do strength/weight exercises, but this is one of my new favs, and I'm definitely seeing the benefits in mid-life momma's bod!
fitasamamabear says
I'm so happy to hear it!
Lee says
Just tried this workout for the first time and it was great. It’s short, intense, and very effective exactly what I needed. My glutes feel firmer and more toned after only a few sessions. I'm amazed! Definitely adding this to my routine!
fitasamamabear says
Short and sweet is the way to go!
Ross says
Thank you for breaking down each exercise and providing clear instructions on how to perform them properly. It's great to have a variety of glute-targeting moves to choose from. Can't wait to add these to my workout routine!
fitasamamabear says
Let me know how you like them!
Paula says
I have really been able to tell a big difference since starting this workout. My glutens and hams after stronger and more defined.
fitasamamabear says
Amazing to hear, keep rocking it!
Apryl says
My goal this year is to get my glutes in shape. I can’t wait to try this. Thanks for the video. It’s very helpful!
fitasamamabear says
Ahh let me know if you have any questions! Have fun training!