The glutes stabilise our hips and pelvis and are required to provide the correct alignment to the pelvis. Even balancing on one leg… and running which is always alternating single leg movements.



Providing support to the lower back, reducing knee and lower back pain plus the many benefits to training overall promote longevity in day to day activities and training.


Strengthening your glutes will have a lasting impact on reducing risk of injury whether you are running, walking or lifting.


In this 30 minute workout we will isolate, activate and engage the glute muscles focusing on hip extension and abduction.


For this workout, you will need some dumbbells, a barbell or even a kettlebell!


Aside from the weight, you will need a mat and a glute band.


I will also be using a small sofa that is quite rigid for hip thrusts and Bulgarian lunges. If you prefer, you can perform bridges on the mat and regular lunges with a forward leaning tilt!


The dumbbells I am using for your reference are 1 x 30kg primarily and 1x 15kg for the Bulgarian lunges!


The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!


ACTIVATION (60/30/60)
ABDUCTION - BRIDGE - UPRIGHT ABDUCTION


30kg
BANDED HIP THRUST (PAUSE AT TOP)
BANDED HIP THRUST (PAUSE AT TOP)


30kg
HIP THRUST (PAUSE AT TOP)
HIP THRUST (PAUSE AT TOP)


30kg
STAGGERED HIP THRUST
SWITCH SIDE!


30kg
SUMO DEADLIFT SQUAT (pause at bottom)
SUMO DEADLIFT SQUAT (pause at bottom)


15kg
BULGARIAN LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!


BODYWEIGHT X1 LEG HIP THRUST
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!


FINISHER!


B/W BANDED HIP THRUST BURN OUT!
30/30/30…


FULL RANGE!
1/2 REPS!
FULL RANGE!
PULSES!
FULL RANGE!
HOLD!
FULL RANGE!


You will notice I am less focused on just lifting the weight.. I am thinking constantly about how I am contracting my glutes in order to move.


The glute band should be utilised as best as you can… there is a lot of resistance so use it! At the top… bottom.. and during lifting and lowering! Constant tension when hip thrusting to get the most out of each rep!


Glutes definitely were isolated, activated and engaged throughout!





Cx


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Useful Links


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5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/1T3v_leyDIE
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU


IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
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Business Enquiries Email: [email protected]


Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k


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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.