OnionPatchGlutes
11 effective sets in this workout
45-Minute Glute and Hamstring Workout
A lower-body workout centered on hinges, glute-dominant patterns, and direct hamstring work for posterior-chain growth.
45 min
Lower
Intermediate
Glutes, Hamstrings, Errectors
Equipment Required
BarbellWeight BenchDumbbell
Who this workout is for
- Lifters prioritizing posterior-chain growth
- People running lower-body or full-body splits
- Anyone with dumbbells, a bench, or barbell access
Next step
Want a full program, not just one workout?
For a similar goal, focus, and equipment setup, start with 4 Day Upper Lower Workout Plan for Hypertrophy.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Exercise Plan
45-minute hypertrophy lower workout with extra emphasis on Glutes.
- Built for a lower training day.
- Designed around 45-minute sessions.
- Intermediate-friendly exercise density with practical rest periods.
- Extra emphasis on Glutes.
- Starts with a 3-set pre-exhaustion slot for Glutes.
- Progress load or reps once you can hit the top of the target range with solid form.
Muscle-by-muscle detailsExpand to review which muscles this workout emphasizes based on the selected exercise mix.
Expand to review which muscles this workout emphasizes based on the selected exercise mix.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Hamstrings
7 effective sets in this workout
Errectors
7 effective sets in this workout
Quads
6 effective sets in this workout
Scapular Retractors
3 effective sets in this workout
Calves
3 effective sets in this workout
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 5-7 | 6-9 | 150-210s | |
| 4 × 5-9 | 7-10 | 150-210s | |
| 4 × 10-13 | 7-10 | 90-150s | |
| 3 × 21-25 | 7-10 | 90-150s | |
| 2 × 26-30 | 7-10 | 90-150s |
How to use it
- Put your best effort into the first hinge and squat-adjacent movement.
- Use later work to add glute and hamstring volume without losing form quality.
- Rest enough to keep reps stable instead of rushing through lower-body sets.
Why this works
Glutes and hamstrings grow best when heavy lower-body patterns create the base stimulus and isolation work fills in the remaining weekly volume.
FAQ
Can I build glutes without a barbell?
Yes. Dumbbells, kettlebells, bodyweight hinges, and split-stance work can all build glutes very effectively.
Should I still train quads on a glute-focused day?
Usually yes. Balanced lower-body training tends to support better long-term progress and joint comfort.
Related workouts
50-Minute Lower Body Strength Workout
A lower-body session centered on leg strength with enough posterior-chain and core support work to stay balanced.
30-Minute Kettlebell Full Body Workout
A kettlebell-based full-body workout that blends lower-body power, upper-body strength, and core demand in one efficient session.
45-Minute Upper Body Hypertrophy Workout
An upper-body focused session that balances pressing, pulling, and shoulder-arm support work.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
See our Terms and Conditions for the full disclaimer.