Going back to work last week meant I was back to sitting in a chair all day, leaving my glutes to go to sleep for hours at a time. I came up with this workout to get the glutes firing and burning, so they will be strong for running.
This workout takes about 30 minutes, depending on how long you rest between exercises. If you have a set of handweights and stability ball that’s great, but if not I’ll share ways to do these exercises without any equipment. I also used an exercise band and a coregeous ball for bridges but other options are also available.
Please remember that I am a certified running coach, but not a physical therapist or personal trainer.
30 Minute Glute Burning Workout
Warm Up: Foam Rolling
This workout starts with 2-3 minutes of foam rolling to help release some of the muscles that tend to take over when we work our glutes. I recommend rolling out the hip flexors, IT bands, hamstrings and piriformis.
Warm Up: Dynamic Stretching
Next up is spending a few minutes completing some dynamic stretches. Again, these focus on the ares around the hips: dynamic pigeon pose, dynamic hip flexor stretch, and dynamic kneeling lunge. (When I say “dynamic” it really just means slowly moving in and out of the pose rather than static stretching, or holding the pose for a set amount of time.)
Glute Burning Workout: Bridge Series
Now it’s time to get those glutes firing. The workout starts with some floor exercises that are easier to ensure correct muscle activation. The bridge series includes several options: Bridges with a band around knees, with a ball between the knees, or single leg bridges. You can also just do regular bridges. Complete a total of 3 sets of 20 (including any variation of these options).
Clamshells
Clamshells are another great exercises for activating the glutes. Complete 20 on each side.
Donkey Kicks
Finally, complete 20 donkey kicks on each leg and you should be beginning to feel a burn in your glutes.
Glute Burning Workout: Lunge on Step
I really like placing my front leg on a step when completing lunges. If you don’t have a workout step you can use the bottom step of a set of stairs. Weights are optional. Compete 3 sets of 20 lunges on each leg.
Hip Thrusts on Stability Ball
If you don’t have stability ball you can either do these on the floor or place your upper back on a low bench or table with you hips off. Complete 50 hip thrusts. A weight over your hips is optional.
Reverse Lunge with Knee Lift
Going back to the step, start out standing on the step, then step back with one leg into a lunge. Take your back leg and bring it forward, but lift it into a knee lift before bringing it back into a lunge again. Complete 3 sets of 10 on each side.
Single Leg Deadlift
Now we are getting into some of the hard stuff! A weight is once again optional, but focus on keeping good form and using your glutes. You will also feel this in your hamstrings. Complete 3 sets of 10 on each side.
Wall Squats
To finish off the glutes we head over to the wall for squats. I like using a stability ball to engage my core, but you can also do these up against the wall. Aim to complete 2-3 minutes, and take breaks if you need to.
Foam Rolling and Dynamic Stretching
Finish up with another round of foam rolling and dynamic stretching from the beginning of the workout.
You may also like:
6 Dot Dash 6k Race Recap
Focus On The Things You Can Control
That Time I Felt Like I Ran Another Marathon
10 Minute Runners Warm-Up Routine
- What is your favorite glute burning exericse?
- Do you sit in a chair all day? Do you have to do extra glute work to keep them activated?
love these exercises, I think I do a lot of them in pure barre. I like bridges except in this one pure barre workout where they just kill me at the end with the one legged bridges. it just kills in a good way after an hour of pure barre!
I feel like Pure Barre can create such a burn without even using weights!
This sounds like a great workout. I am so bad a foam rolling and need to be consistent. I find that I only do it when I am sore. I recently saw someone do those one leg deadlifts at the gym and I thought that was great exercise. Really works on the balance too.
Yes, the single leg deadlifts are great for working on balance!
Great post!
You know that I love my glute exercises! I’ve definitely done all of these before, but I will be sure to send some of my clients over here for the full workout!
Thanks for sharing with your clients!
I’m going to have to add these to my routine! My favorite glute exercise is clamshells with a theraband-it has really helped my IT band issues.
Oh yes thats definitely a good one! If I’m doing a shorter glute workout Ill add a resistance band for those.
I’ve never specifically done a “glute” workout which as I type that sounds very surprising. I guess I need to spend more time working on them!
I think alot of times we incorporate these exercises into other workouts. Since my glutes tend to get so lazy I feel like once in awhile I really need to target them!
This is great – thanks for sharing! I suffer from an IT band injury and I also have a desk job so my glutes don’t get any love most of the day. This is a great workout that I’ll be incorporating into my weekly routine. Thanks!
I hope you like it!
Thanks, these are great!! This is something I really need to do and they are actually exercises that I can follow! I also sit around all day at a desk job but I’m trying to be better at getting up at regular intervals. Goal for 2017! 🙂
I need to work on getting up from my desk more too! I always say Im going to be better about it but its so hard to remember!
I incorporate a lot of glute exercises into my strength training, whether I am lifting weights or doing Pilates. I make my athletes do glute work as well. Great workout!
Glute work is just so important! And its great that there are so many different ways to work them.
Great exercises! Honestly I don’t know how we spent all those years in school sitting at our desks all day. I had jobs that were brutally sedentary too but the one I liked the best had me up and walking around a ton. Now I don’t think I’d want a job where I needed to sit all day.
Its so hard to sit all day! I miss working in a school where I was moving around all the time.
I love your graphic, had to pin it! I think working the glutes is so important. I have to admit I haven’t done clamshells in a really long time and need to add it to the rotation!
Clams are so good but alot of times I forget to include them in my workout! Thanks for pinning!
Yup, I’ve been doing almost all of those, with weights, body weight, Barre. Anything to work on my glutes and hips. I did a workout on Saturday that left me sore through yesterday.
All such important exercises!
This looks like a fun and great workout! I cant wait to add it into one of my strength training days this week 🙂
I hope you like it if you give it a try!
I’m trying to add in more of these kinds of workouts on non-run days, so this looks perfect. I know my flute don’t like to participate when I run, so I need to strengthen them.
My glutes like to get lazy too…these exercises definitely helps to get them working!
As good as I know it is for you I seriously neglect foam rolling. I needed a reminder!
It can be tough to remember to foam roll which is why I find it helpful to make it part of my workout routine!
Love the reverse lunge to knee lift- I have my clients do that all the time!
Such a good move that I forgot about for a long time!
this is a great warm up sequence! I know I would really benefit if I took a little more time to do this. Thanks for the reminder
I like that it can be used before or after a run or even as a workout on its own!
I’m saving this! My glutes/hammies/piriformis are my trouble spots, so all of these moves are awesome! And, sitting? UGH! Fortunately, I was blessed with a stand-up desk at work recently…LOVE it!!
I would love to get a stand up desk at some point! But in the mean time I guess Ill just keep having to remember to do glute workouts…and get up from my chair as much as possible!
This looks like a great at home workout. So important to work those glutes for injury prevention.
The glutes are SO important for strong, injury-free running!
This is all the stuff that Becky has me do! I need to get back on the clamshell bandwagon!
Sometimes I forget about clamshells for awhile too but it can be really good to get back to basics!
Great minds think alike! Great post. I do almost all of these varied in some way or another.
These are definitely my go-to lower body exercises!
You’ve got some of my favorite moves in here! I can’t wait to try this!
I hope you like it if you do give it a try!
Great workout! I definitely need that…I like how it starts with foam rolling.
I somehow missed this post! Ahhhh! I love it! I just recently added glute stuff to my strength training but now I see a few more of these will help too. Thanks Lisa!
That’s awesome! I hope you can add a few of these exercises to your routine!