Juicy Glutes Workout with Coach Rachel Dillon 🍑

Ready to feel your Glutes Burn?

If you want to fire up your glutes and feel that deep muscle burn, this Juicy Glutes workout from the Move With Us app is the perfect place to start.

Designed to activate, strengthen and sculpt, this session combines targeted activation work, progressive strength movements and a spicy finisher to leave your glutes and quads working hard. Whether you’re training at home or in the gym, this workout gives you a taste of the effective glute-focused programming available inside MWU.

Give it a go and see why glute training is a non-negotiable for lower-body strength and shape.

Juicy Glutes Workout with Coach Rachel Dillon

Activation Circuit

30 seconds on, 10 seconds transition time to move between exercises.
30 seconds rest between sets.

A1: SIDE PLANK HIP ABDUCTIONS E/L

A2: BANDED ALTERNATING LUNGES

A3: BANDED LATERAL WALKS

Juicy Glutes

FOCUS: GLUTES & QUADS

Ensure to take adequate rest (1-2 minutes) between each set of every exercise for optimal recovery between sets.

A1: Uses a 5x5 Hip Thrust Protocol. Perform 10-20 reps at a fast pace but pause and hold for 5 seconds on every 5th rep. For example, 5 sec hold on rep 5, 10, 15 etc.

A1: BARBELL HIP THRUSTS 5X5

2 Rounds | 60 Seconds on/60 Seconds off

B1: BARBELL HIP THRUSTS 1 1/4

3 Rounds | 12 Reps

C1: BARBELL HIP THRUSTS

2 Rounds | 10 Reps

D1: DUMBBELL BULGARIAN SPLIT SQUATS E/L

D2: DUMBBELL DEFICIT CURTSY LUNGE E/L

2 Rounds | 30 Seconds on/10 Seconds off

Finisher

30 seconds on, 10 seconds transition time to the next exercise.

Have 15 seconds rest between sets.

A1: BANDED WALL SITS

A2: BANDED WALL SIT ABDUCTORS

Want More Like This?

This free Glutes workout is just a small taste of what’s available inside the Move With Us app. With a 7-Day Free Trial, you can explore our full training library, expert-led programs, nutrition support and a community that keeps you accountable every step of the way.

If your goal is to build stronger glutes, track real progress and train with purpose — now’s the perfect time to get started.