4 Glute Finishers (Workout Finishers!) To Build Stronger Glutes

Build strength in your glutes and develop more power with these glute-based workout finishers.

As a a Certified Strength & Conditioning Specialist, glute training takes a high priority in my signature workout programs because of all the benefits that come with them.

These finishers are all done in under 5 minutes and use weights to really push your muscles to the next level (learn more about resistance training benefits).

Use these glute finishers at the end of your workout sessions 1-2 times per week and you'll notice more strength and a rounder shape. Plus, you'll be busting through training plateaus to progress your results continuously.

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). Learning how to engage the glutes can go a long way.

For others (like myself), my glute muscles are strong but without mechanical stress, they don't grow easily. Training gluteus maximus exercises can help though.

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 in under seven minutes so you're not adding much time to the end of your training sessions.

Tips To Maximize 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.

The glute muscles tend to recover well and respond to high volume nicely. Meaning, you shouldn't be crippled the next day. Use a glute finisher 3-4x per week at the end of a lower body workout if you're really trying to grow your glutes (in addition to other training methods).

The workout finishers should feel intense. They should be hard to finish and you should feel that "burn".

Finisher #1: RKC Plank + Glute Bridge + Sumo Walks

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:

• RKC Plank
• Barbell Glute Bridge
• Sumo Walks

You'll want the weight on the barbell glute bridge moderate, ensure you can still lockout in full hip extension 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.

To perform it:

20s plank + 20 reps bridge + 20 sumo walks

Perform each exercise back to back without rest. After the sumo walks, rest 15 seconds between sets. Then repeat the sequence for a total of three rounds.

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.

Finisher #2: 21-15-9 Barbell Hip Thrust + Kettlebell Swing

This glute burnout is a superset that challenges both your glute activation but also your power. It's perfect to add to a lower body workout.

Make sure you keep your form on the kettlebell swing especially (no squatting!). Also, learn how to perform a barbell hip thrust properly.

How to perform it:

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.

Finisher #3: 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!

How to perform it:

Leaning back + Straight Up + Forward Hinge: 20 reps of each glute exercise.

I use a mini green band for these placed under my knees (I sometimes double up).

Add them to your next strength training workout and feel a crazy fire in your outer glutes!

Finisher #4: Banded Trifecta

This glute workout finisher seems simple but definitely kicks butt (pun intended!). By using a mini 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

To perform it:

Perform each exercise above back to back without rest. After the banded glute bridges, rest for thirty seconds and then repeat for a total of two rounds. For the bridge you can really use any glute bridge variation.