Use these Glute Finishers at the end of your workout to ramp up the intensity! Also known as gluteus maximus burnouts, the workout finishers are over in under 5 minutes, but they're extremely effective in building strong glutes!
What Is A Glute Finisher?
A glute finisher (also known as a burnout) is a short, high-rep workout done at the end of your session to fully fatigue your glutes. It uses minimal rest and targets all areas of the glutes to maximize strength, muscle growth, and that “burnout” feeling. Learn more about what a glute burnout is.
"Adding these finishers to my routine has really helped me with glute activation. The seated band abductions three ways are my favorite. I can feel my glutes working hard. Thanks for the great tips!" -Karla
Build strength in your glutes and develop more power with these glute-based workout finishers.
Glute training takes a high priority in my signature workout programs because of all the benefits that come with them.
These gluteus maximus burnouts are all done in under 5 minutes and use weights to really push your muscles to the next level (learn more about strength 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.
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The Benefits Of Strong Glutes
Most people strive to grow glutes because they look good (and they do). However, strong glutes help with so much more day-to-day than aesthetics (glute training benefits). Some of the best benefits of glute training at home are:
Posture: Glutes are one of the biggest pieces of the puzzle when it comes to improving posture.
Back pain: This is multi-faced of course, but gaining hip mobility and strengthening the glutes can help relieve back pain.
Carry kids: Since our glutes help support us as we stand, having a stronger posterior chain helps moms carry kids without all the achy feelings.
Knee pain: Glutes play a key role in preventing knee pain while doing exercises you love.
What To Expect
Since these finishers use high-reps and take your glutes to fatigue, here's what to expect:
- High reps mean deep muscle fatigue
- Minimal rest helps boost endurance and calorie burn
- Hits all areas (glute max, med, and minimus)
- Improves glute activation (especially if you sit a lot)
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. Learning how to engage the glutes can go a long way and training gluteus maximus exercises can help.
These glute burnouts 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.
Hack: Fuel your glute gains with some extra protein with the Protein Playbook and learn how to eat 100 grams of protein per day without hating your life.
Finisher #1: RKC Plank + Glute Bridge + Sumo Walks
This one hits hard. The plank pre-exhausts your glutes, the bridges drive strength, and the sumo walks finish them off with constant tension.
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 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 dumbbell 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! Check out these other mini band exercises.
Finisher #4: Banded Trifecta
This glute burnout 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.
Tips To Maximize The Burnouts
To get the most out of these burnouts, a few small tweaks make a big difference:
- Stick to the rest times: too much rest means less burn and less metabolic stress
- Focus on contraction: don’t rush reps, actively squeeze your glutes every time
- Control the movement: slower reps gives more tension and better results
- Train them often: glutes respond well to volume, aim for 3–4x/week
- Expect intensity: these should burn… that’s how you know they’re working
How To Use Them
- Add 1–2 finishers after leg day
- Use 2–3x/week
- Keep rest minimal
- Aim to feel close to failure by the end
How To Build Bigger (& Stronger) Glutes With Glute Finishers
These glute finishers are great, but they’re just one piece of the puzzle. For real results, your glute training needs to be well-rounded.
A glute finisher is the perfect add-on to a strength workout because it drives that “pump” feeling. But to actually build stronger glutes, you need to focus on three key things:
- Mechanical tension (think a heavy load through a full range of motion)
- Metabolic stress (that pump feeling)
- Muscle damage (the use of eccentrics)
Finishers shine when it comes to metabolic stress, helping you push intensity without turning your workouts into full HIIT sessions. Pair them with solid strength work and don’t skip things like glute stretches to support recovery.
If you want more structure, you can browse a full lineup of workouts on my [workout page] or follow a done-for-you plan inside my Strong Glutes For Busy Moms guide.
Other Tips To Grow Your Glutes
Pair these finishers with glute exercises with dumbbells at home mixed into your workouts. Or, if you’re just getting started, begin with bodyweight glute exercises.
Glute Finisher FAQs
Mini band glute exercises are wonderful for growing glutes so long as the exercises are progressive (continually getting harder). The mini band offers a bit of tension to the glute muscles in the hardest part of an exercise, which is a great way to grow the glutes and improve glute strength.
Like any other muscle, it doesn’t happen overnight. However, with consistent glute training, you can experience an increase in strength within six to eight weeks. Growing your glutes in size may take a bit longer and depends on more factors like progressive overload and nutrition.
Yes, glute finishers are effective for increasing muscle fatigue, improving activation, and boosting overall workout intensity.
You can, but 3–4 times per week is usually enough to see results while still allowing for recovery.
Yes, glute finishers help grow glutes, but they work best when paired with a strength training program that focuses on progressive overload.
Don't forget to pin these awesome glute finishers!
Karla says
Adding these finishers to my routine has really helped me with glute activation. The seated band abductions three ways are my favorite. I can feel my glutes working hard. Thanks for the great tips!
fitasamamabear says
Yay! Seated abductions burn so nicely lol
Kris says
Loved the RKC plank + glute bridge + sumo walks finisher. It’s quick but my glutes were on fire by the end. Highly recommend.
fitasamamabear says
Yes! it's so speedy but so effective.
Celestia says
This is amazing! The year is coming to an end, and I am still working on my glutes. Thank you for these suggestions; I now know which glute finishers to use. I'll start with finisher #1: RKC Plank = Glute Bridge + Sumo Walks, then proceed with the rest of the phases.
fitasamamabear says
Happy to help!
Daniela says
I need these workouts in my life - and I literally just had a conversation with my friend about how we don't target glutes enough!
fitasamamabear says
Haha yes! Glutes are my all-time favorite thing to train. Plus.. who doesn't love a better booty?!
Jennifer says
This looks like a great challenge! Thank you!
fitasamamabear says
No problem! They're fun ones, I hope you enjoy them!
Virjinia @ With Purpose and Kindness says
That Hip Thrust KB Swing is awesome! I've done something similar and it really gets your glutes burning. I'm also a huge fan of working the glutes and have been known to pop out my resistance bands at work occasionally for an extra burn lol. And of course, LOVE doing heavy deadlifts to work the hammies and glutes!
fitasamamabear says
You are the best person ever haha I love that you bring bands to work?! Haha yea the combo slaughters my glutes.. like I die lol glutes are just so much fun to train!
Nadia says
Love the bridge for glutes! Will have to try these other exercises as well
fitasamamabear says
Yes! Bridges are awesome! And oh so effective
Melissa @Real Nutritious Living says
Love banded exercises and kettle bell swings (they always make my inner thighs sore!) Love the combination moves! Thank you Shelby!
fitasamamabear says
Banded exercises are AMAZING!
Jean says
Thanks for these workouts! It's definitely something I need to work on.
fitasamamabear says
Glutes are sooo much fun!