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BLU GLUTE LAB™
20-Minute BLU Glutes
All levels20 MINMinimal equipmentGlute strength and shape
A focused session for the days when time is tight.
Short on time? The same four-stage structure, trimmed to the moves that matter most, with little or no equipment.
01Activation
Glute Bridge
2 x 12
Feet hip-width apartPress through your heelsSqueeze for one second at the top
02Strength
Sumo Squat (bodyweight or one weight)
3 x 12
Toes turned slightly outSit back and downDrive the floor away to stand
03Growth🔒 MEMBER ACCESS
2 exercises in this stage are part of BLU coaching and membership.
04Finisher🔒 MEMBER ACCESS
1 exercise in this stage are part of BLU coaching and membership.
WANT THE FULL SESSION?
Stages 03 and 04 are part of BLU coaching and membership. Find the coaching experience that fits your goals and schedule.
More from the BLU Glute Lab
BLU Glute BuilderIntermediate · 35 minGym or dumbbellsBLU At-Home GlutesBeginner to intermediate · 25-30 minDumbbells or bands
Not sure which fits you? Take the 3-question workout match.
General fitness information, not medical advice. Move within your own limits and check with a professional if you have an injury or health concern.