This 45-minute strength workout targets the glutes and back using dumbbells, mini bands, and a structured tri-set format. Designed by Larie Midkiff, the workout combines strength-focused exercises with short cardio and power intervals to build muscle, improve endurance, and increase overall athletic performance. The repeating tri-set structure keeps the workout organized and progressive, allowing you to focus on proper form while challenging both the posterior chain and upper back muscles.
Why we picked this video
- Excellent combination of glute and back training
- Smart tri-set structure keeps the workout engaging
- Includes both strength and conditioning elements
- Clear coaching and exercise demonstrations
Good for
- Glute development
- Improving posture
- Strength endurance
- Back strengthening
Avoid if
- You have acute shoulder, hip, or lower-back injuries
- You are looking for a completely low-impact workout
Health & Safety Disclaimer
- Please consult a healthcare professional before starting any workout program. Read more →
