4 Glute Finishers (Workout Finishers!) To Build Stronger Glutes
Use these glute finishers at the end of your workout to ramp up the intensity! The workout finishers use some of my favorite glute exercises to help you work up a burn. These glute burnouts are over in under five minutes but they're extremely effective in building strong glutes!
As you may have realized, there is no one way to train. In fact, there are a ton of ways. While I personally prefer to strength train (read about resistance training benefits here) and focus on really heavy type lifts (check out my regular training split), others prefer to work out fast and to failure. Both have their perks.
The truth is, adding workout finishers to my heavy days gives me just a teeny bit of the best of both worlds. I really dislike fast, interval, breathless and fatiguing workouts but I can normally manage for a *very* brief time.
How To Build Bigger (& Stronger) Glutes With Glute Finishers
These glute finishers are a great addition to your workouts because they help chase that "pump" feeling. However, when it comes to building glutes you need to look at:
- Mechanical tension (think a heavy load through a full range of motion)
- Metabolic stress (that pump feeling)
- Muscle damage (the use of eccentrics)
While mechanical tension is perhaps the biggest factor, you need to incorporate all of these into your training program for growth.
And workout finishers are a great way to use metabolic stress without rocking at-home workouts like HIIT session.
In addition to what's above, the glutes like to be stimulated from multiple movements. The glute muscles are responsible for more than just hip extension (learn more about their jobs here) it only makes sense to train them in a variety of movements.
This is why you can find a whole playlist of glute workouts on my workout page. Follow-along workouts that give you the support and motivation you need to smash goals!
The Benefits Of Strong Glutes
Most people strive for bigger glutes because they look good (and they do). However, strong glutes help with so much more day-to-day than aesthetics (read more on why you need strong glutes).
- strong glutes help improve your posture
- they can help relieve back pain
- they let you carry your kids easier
- prevent knee injuries
The Glute Finishers
For many people, the gluteal muscles are under activated. This leads to a host of problems, one of the most common being back pain (read how to fix back pain here).
For others (like myself), my glute muscles are strong but without mechanical stress, they don't grow easily.
These glute finishers give the best of both worlds in that they give the glutes a bit of extra attention when you're already in a fatigued state.
These glute burnouts are literally taking everything you have left from your glutes.
Plus, the workouts finishers are done un under seven minutes so you're not adding much time to the end of your training sessions.
If you’re looking to get strong, reduce back pain, and carry kids easier check out my Stronger Glutes For Busy Moms E-book. This 25-page E-book provides you with everything you need to strengthen your glutes at home. You’ll learn about the fundamentals of glute training, and have access to my progressive glute training program. This e-book will take you through: The difference between these glute workouts and sporadic, glute exercises you stumble upon is that these training programs are progressive. Meaning, they build on one another! You’ll learn: Take the guesswork out of your glute training and follow a plan. Learn the best practices to implement when it comes to strengthening glutes and reap the benefits of less back pain and the ability to carry kids easier. Because being strong isn’t optional when you’re a mom. Grab the Stronger Glutes E-book today. (when you click on the button a new window will open that will take you to securely process payment)
Strengthen & Tone Your Glutes… At Home!
If you’re looking to get strong, reduce back pain, and carry kids easier check out my Stronger Glutes For Busy Moms E-book. This 25-page E-book provides you with everything you need to strengthen your glutes at home.
You’ll learn about the fundamentals of glute training, and have access to my progressive glute training program.
This e-book will take you through:
The difference between these glute workouts and sporadic, glute exercises you stumble upon is that these training programs are progressive. Meaning, they build on one another!
Take the guesswork out of your glute training and follow a plan. Learn the best practices to implement when it comes to strengthening glutes and reap the benefits of less back pain and the ability to carry kids easier.
Because being strong isn’t optional when you’re a mom. Grab the Stronger Glutes E-book today.
(when you click on the button a new window will open that will take you to securely process payment)
Notes On The Workout Finishers
Pay attention to the rest times listed in the glute burnout finishers. Resting too much will detract from the metabolic stress you're striving for.
You need to focus on engagement and contraction first and not just going through the motions. Thus, each and every repetition should be fully engaged. The glutes give immediate feedback when they contract (they change shape) so pay attention.
For these glute finishers you're going to need some equipment. I snag a lot of my equipment from Pro Source and if you use code "mamabearfit" you'll save fifteen percent on the best price on the site.. win!
The glute muscles tend to recover well and respond to high volume nicely. Meaning, you shouldn't be crippled the next day. Use glute finishers 3-4x per week if you're really trying to grow your glutes (in addition t other training methods).
These glute burnouts work the glutes in a variety of movements but they don't hit everything! Make sure your glute training programs are well balanced for optimal growth.
The workout finishers should feel intense. They should be hard to finish and you should feel that "burn".
Below are a few of my favorite glute finishers that I like adding to the end of my workouts to really get that "glute pump". They're fast, simple but intense and effective.
This particular workout finisher kills me every time. By completing the RKC plank first you're pre-exhausting the glutes. Jumping right into heavy barbell glute bridges gets them really contracting and finishing with the sumo walks will make you shake.
Here are some amazing video demos of the exercises:
You'll want the weight on the barbell glute bridge moderate, ensure you can still lockout at the top. For the sumo walks, experiment with wrapping the mini loop (one of my four favorite pieces of at-home equipment!) below the knees or around the ankles to see which one works best for you.
3 rounds, 20s plank + 20 reps bridge + 20 sumo walks. Rest fifteen seconds between sets.
At-Home Hack: if you're doing these at home, sub in feet elevated glute bridges for the barbell variation! Still effective and less equipment. Shorten the rest time to ten seconds between sets.
21-15-9 BB Hip Thrust + KB Swing
This glute burnout is a superset that both challenges your glute activation but also your power.
Without rest, perform 21 reps of each glute burnout exercise back to back. Then 15 and finally 9. Make sure the weight is moderate all the way through (no changing).
At home hack: only have a kettlebell or dumbbell at home? Opt for single-leg dumbbell hip thrusts in place of the barbell version. Perform the repetition count per leg.
Seated Band Abductions Three Ways
Seated band abductions are a great workout finisher and they definitely hammer your glutes! That said, there's more than one way to do them.
By completing them all three ways you definitely fatigue your glutes!
Start by leaning your torso backward slightly on the bench. Then, sit straight up for the next round of reps. Finally, finish by hinging forward on the bench. I use a mini green band for these placed under my knees (I sometimes double up).
Leaning back + Straight Up + Forward Hinge: 20 reps of each glute exercise for three rounds. Take a 20-second rest between each round.
This glute workout finisher seems simple but definitely kicks butt (pun intended!). By using a band for all three movements you're providing some resistance to work against. Likewise, keeping the reps high ensures your glutes will fatigue.
Make sure you're maintaining form and feeling each and every rep. Otherwise, you're probably using your low back and have defeated the purpose.
- Banded Quadruped Hip Extension x20 reps/leg
- Banded Quadruped Abductions x20 reps/leg
- Banded Glute Bridges x20 reps
Rest for thirty seconds and repeat for a total of two rounds.
All of these workout finishers can be done at the end of your workout to really hit your glutes or as mini-workouts themselves, if you have some spare time. Likewise, you can rarely go wrong with giving your glutes some extra attention!
Note: many of these finishers require a mini band. Mini bands are easily one of the best fitness purchases you can make. They're super cheap and allow you to hit your glutes, improve your squat, and challenge your muscles in a wonderful way.
Don't forget to pin these awesome glute finishers!
The glute muscles are a great group to target during workout finishers. They can handle heavy volume and respond well to extra stimulus. In contrast, they like variety too. High repetitions, band work, paused reps. The glute muscles have the best chance to build when you employ multiple training methods.
These glute burnouts are quick, simple but effective and will leave your glutes burning and your body a bit breathless!