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20 MIN GLUTE WORKOUT - Grow Your Glutes at Home with Band & Dumbbell - Caroline Girvan

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Rating: 4.5; Vote: 2

This glute workout is targeting the glutes whilst also working the legs and core throughout. This workout is more about connecting your movements to the muscle contraction of the glutes rather than focusing on lots of reps per 30 seconds. Think about pushing knees out with the band throughout, pushing butt back with squats and really squeezing glutes in hip thrusts! For this complete workout you will need: One Dumbbell (I-m using 20kg for reference) Glute band/small looped band Towel Chair/bench for hip thrusts Mat We begin with activating the glutes with the band, followed by dumbbell sumo squats and sumo squat deadlifts. After this we move to our hip thrusts and finish with a 2 minute band burn out! The timer is continuously running for 30 seconds. Here is the breakdown: Warm up bands for 4 minutes Db sumo squats 30 seconds x 4 sets & 30 seconds break after each set Db sumo squat deadlift 30 seconds x 4 sets with 30 seconds break after each set Db hip thrusts 30 seconds full range, immediately followed by 30 seconds pulses then rest for 30. Repeating for 4 sets in total 2 minute band burn out!
Date: 2022-05-17

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Comments and reviews: 10

Kendra
Enjoying your workouts, I needed something to incorporate good weight training. Which videos do you recommend if I'm to workout upper 2x, lower 2x and full body 1x a week? I'd also like to incorporate Ab and glutes into those days as well. Would you please recommend the videos I would follow in the above schedule?
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Ruth
I did this workout today instead of my scheduled Iron series glute day, as my back just can't take as many hip thrusts as were programmed. I LOVED this one and will definitely come back and do again when I need a quick glute burn.
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Ro
I've added this one right after absolutely murdering my legs with EPIC day 7. after all those lunges this felt like a holiday: D I think this will be my new fave go-to for booty!
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Nina
Love it! I was fasting for 30 days for the whole month of Ramadan so I was only doing 20 mins easy work outs but I'm back with you now! :) thanks for all the awesome workouts
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TS
Returning back to this in November 2021. Still a great workout and fantastic instruction at the beginning, but my oh my have your edits and production quality gone WAY up!
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Shannon
Looking forward to doing this workout! Making do with 2x 4kg weights and a medium/heavy band but hoping to invest in some heavier weights soon. Thankyou Caroline!
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Hannah
My physiotherapist said I have a muscle imbalance which is causing numbness in my right outer thigh so I've found this to do daily as well as finishing Epic II --
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Amy
I am dripping sweat! Wow that first glute bridge/abduction sequence. wowzers! Will def be adding that to my leg days as a warm up or burnout! Great workout! --
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Jacinda
This was a good workout. I subbed hip thrusts for weighted glute bridges for today as I didn-t have a proper chair and my bed is too high up. -
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caroline_girvan
Thank you for always having a nice workout! Today I went back and will go way back to my fav abs workout now! Have a great day
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