Hip thrusts, glute focused lunges, sumo squats, frog pumps and single leg bridges on this solely glute workout!

Why train the glutes?

Yes, glutes are so popular! Infact some people train only their glutes for aesthetics however strong glutes are so important for many reasons!

The gluteal muscles work alongside the hamstrings to stabilise hips & pelvis, abduct, extend & rotate the hip.

Improved balance, knee tracking, pelvic alignment and reduced stress on the lower back are some benefits that strengthening the gluteal muscles, along with hip opening stretches, can improve.

Improved hip stabilisation can help reduce the risk of injury such as shin splits, ACL sprains and IT band syndrome.

And the glutes have so much power potential! From acceleration, speed through to endurance!

Strengthening your glutes helps improve your training whether it is compound lifts, running, HIIT! Overall improved athleticism!

galvanize
[ gal-vuh-nahyz ]

To startle into sudden activity; To stimulate

As you might notice, I try to name workouts with an adjective where I can as I know many of you have your favourite workouts so it is easier for you to search for them!

And your Glutes absolutely will be in action during this workout!

this at home glute workout, you will need either a pair of dumbbells or 1 larger dumbbell/kettlebell/barbell etc!

Also a chair for hip thrusts (however you can perform glute bridges on mat if you prefer), a glute band and a yoga block/thick book!

The dumbbell I am using is 25 kg.

The timer is 1 minute per exercise ... supersets!

SEATED ABDUCTION
1 1/2 REPS!

HIP THRUST
ABDUCTION AT TOP!

HIP THRUST
HOLD - THRUST ON BEEP

HIP THRUST
HOLD - THRUST ON BEEP

STAGGERED HIP THRUST
HOLD - THRUST ON BEEP (same side)
STAGGERED HIP THRUST (switch)
HOLD - THRUST ON BEEP (same side)

x1 LEG THRUST
x1 LEG THRUST (switch)

x1 LEG THRUST
x1 LEG THRUST (switch)

SUMO SQUAT
BODYWEIGHT 1/2 REPS

SUMO SQUAT
BODYWEIGHT 1/2 REPS

SUMO DEADLIFT SQUATBODYWEIGHT 1/2 REPS

SUMO DEADLIFT SQUAT
BODYWEIGHT 1/2 REPS

FOOT ELEVATED REAR STEP LUNGE
LUNGE! (same side)

REAR STEP LUNGE (switch)
LUNGE! (same side)

Finisher:

X1 LEG ELEVATED BRIDGE
X1 LEG ELEVATED BRIDGE (switch)
FROG PUMPS...

Note: when wearing the band, place it just above knees. Think about pushing knees out entire time whether hips high or low!
If performing abduction, SLOWLY release tension to bring knees in!

This lower body workout is slightly longer duration than other EPIC Heat workouts (approx 40 minutes)!

If you finding this a tough session.... good! It means you are focusing and not cutting corners!

Let’s go!!!

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To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs

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My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases