7 Minute Glute Workout for a Rounder and Stronger Butt

Upgrade your glutes.

Add this 7 Minute Glute Workout for a Rounder and Stronger Butt into your training.

NPC Bikini Competitor and regular guest at the Critical Bench Compound, Alex Nanos, gives you a terrific 7 minute Glute Combo follow along workout to help you firm your butt.

glute workouts 7 Minute Glute Workout for a Rounder and Stronger Butt

All you need is a mini band, dumbbell and a bench to fire up those sleeping glute muscles and help you build a rounder stronger butt today.

7 Minute Glute Workout for a Rounder and Stronger Butt

Here’s the routine, a 7-Minute Glute COMBO Follow Along Workout

1. Dumbbell Bulgarian Split Squat & Dumbbell RDL

2. Mini Band Side Step & Mini Band Kickback

To fully develop your glutes, your training needs to focus on two elements: 1) glute-specific movements and 2) targeting all three muscles, with all three exercise strategies in all three planes of motion.

By far, the biggest myth holding you back is that squats, lunges and deadlifts are glute exercises. They’re not. They’re leg exercises. They can activate the glutes incidentally, but they’re all about the legs.

If you want stronger glutes, why aren’t you doing glute strengthening exercises?  Give this workout a try today.

Video – 7 Minute Glute Workout for a Rounder and Stronger Butt

7 Minute Glute Workout for a Rounder and Stronger Butt – Muscles of the Glutes

The gluteus maximus is a large muscle that plays a key role in many movements. The gluteus medius, minimus, and tensor fasciae latae (TFL) are all smaller muscles that contribute to hip extension and rotation.

7 Minute Glute Workout for a Rounder and Stronger Butt – Gluteus Minimus

The gluteus minimus is a small muscle that lies underneath the gluteus maximus. It is responsible for lateral rotation of the thigh and works with other muscles to extend the hip.

standing figure of four glute stretchSource: Mathilde Langevin on Unsplash

7 Minute Glute Workout for a Rounder and Stronger Butt – Gluteus Medius

Gluteus medius is a deep muscle that lies beneath the gluteus maximus. It assists the gluteus maximus in extension, abduction and internal rotation of the hip.

It helps to stabilize the pelvis during walking and running.

7 Minute Glute Workout for a Rounder and Stronger Butt – Gluteus Maximus

The glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

The largest and most superficial muscle of the glutes is the gluteus maximus. This muscle makes up a large portion of your buttocks and gives them their shape. It also contributes to hip extension and abduction (moving your leg sideways from your body).

Strengthening this muscle can help prevent lower back pain by improving posture while performing tasks such as squatting or lifting heavy objects.

7 Minute Glute Workout for a Rounder and Stronger Butt – Benefits of strong glutes

Strong glutes are important for athletes, as they can prevent injury and improve performance. Here’s why every athlete should focus on building strong glutes.

7 Minute Glute Workout for a Rounder and Stronger Butt – Improves your posture

Strong glutes actually improve your posture, which means you will have a better ability to stand up straight, walk correctly and sit correctly.

Strong glutes also help you lift objects properly. If you are able to lift objects more easily, then this can mean less pain in your back or knees as well as less risk of injury from lifting heavy weight improperly.

7 Minute Glute Workout for a Rounder and Stronger Butt – Helps you maintain balance and stability

Strong glutes are one of the most important muscles you can have in your body. They serve many functions, including helping you maintain balance and stability while standing on one leg.

They also help with controlling movement when walking or running. If you have weak glutes, it could lead to injuries such as a hip replacement at an early age.

Prevents lower back pain

Strong glutes are essential to maintaining correct alignment of the pelvis and spine, which makes them important for reducing lower back pain.

When the glutes are weak or underdeveloped, it can cause the pelvis to tilt forward (anterior pelvic tilt), which causes uneven pressure on your lower back muscles. This can lead to inflammation and pain in your lower back, as well as postural problems throughout your body since all of your muscles need to work together in order for you to maintain good posture.

Strong glutes also help prevent hip flexor strains and hamstring injuries by providing better support for these areas of the body during exercise.

Prevents knee injuries

Strong glutes can help keep your knees healthy and prevent knee injuries.

The glutes are the largest muscle group in the body, so it only makes sense that they play an important role in keeping your knees safe from injury.

The glutes support and stabilize the knee joint, which is especially important for runners because running puts a lot of stress on this joint. Strong glutes help prevent repetitive impact forces on the lower extremities with each step taken, which has been shown to cause damage over time.

Increases sprint speed

If you have strong glutes, you will be able to sprint faster. If you don’t, that’s totally fine! You can still benefit from strengthening your glutes through exercises like squats and deadlifts. But if you’ve ever wondered why some people are better at running than others, it’s because of their strong glute muscles.

The glutes are the strongest muscles in the body and are responsible for hip extension—the main action during sprinting. In fact, research has shown that sprinters have thicker thighs than distance runners due to this difference in muscle mass (Fry et al., 2010).

In addition to improving your speed on foot or bike, having a body with well-developed glutes also helps prevent injury by stabilizing your pelvis and lower back when standing or running.

Strong glutes improve your body’s ability to perform

Strong glutes are important for movement. With strong glutes, you’ll be able to jump higher, run faster, and lift heavier weights. Strong glutes also play a role in maintaining balance and stability.

Weak glutes can lead to lower back pain because they increase the risk of an increased forward tilt of your pelvis (the tailbone sticks out too far). This is called an anterior pelvic tilt.

Having this posture puts more stress on your lower back than having good posture would do; it also makes it much harder for you to activate your abdominal muscles correctly when standing up straight.


Strong glutes are essential for a healthy, active lifestyle. When you think about it, your butt is responsible for a lot of the movements in your body. Your glutes control things like standing up straight, walking, running and jumping. If your glutes aren’t strong enough to perform these movements properly then you run the risk of injury or other issues such as back pain or knee problems down the line!

The glutes are an important muscle group that can affect various movements in the body.

By understanding how these muscles work and what they do, we can better understand their role in our daily lives.

We hope this article has provided you with helpful information on your own gluteal muscles!

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