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15 Minute TARGETED Glute Workout - Dumbbells - Caroline Girvan

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Rating: 4.0; Vote: 1

GLUTES ON FIRE in 15 minutes! Focusing on not just lifting the weight, but the movement pattern from the bottom right to the top of the movement! Contracting of the glutes at the top, slow release to lengthen when the exercise calls for it! Variations include of course isometric holds, small pulses and 1/2 reps, bodyweight only, unilateral work and banded! For this glute focused 15 minute workout, you will need a dumbbell (or larger kettlebell or barbell, a chair/bench for the hip thrusts and a glute band (the higher the resistance generally the better. I also use a towel to place under my dumbbell during hip thrusts for comfort. The dumbbell I am using throughout is 25kg! The timer will be on throughout for 50 seconds of work, 10 seconds rest! Each set of hip thrusts will vary however once we reach the sumo squats towards the end, it will be 3 sets of that exercise! HIP THRUST FULL RANGE HOLD (THRUST ON BEEP) SMALL PULSES! 1/2 REPS! STAGGERED THRUST (one side) SWITCH SIDE SINGLE LEG HIP THRUST PARTIALS (same side) SINGLE LEG HIP THRUST (switch side) PARTIALS (same side) BODYWEIGHT BANDED THRUST! SUMO SQUAT (pause at bottom) SUMO SQUAT (pause at bottom) SUMO SQUAT (pause at bottom) FINISHER: 30/30 SUMO 1/2 REPS W/DUMBBELL BODYWEIGHT ONLY! When it comes to glutes, for me it-s less about the weight you lift, it-s about that mind to muscle communication and connection. Constantly -thinking- during each rep about lifting solely with the glutes! To an extent, try to relax during the hip thrusts! Aim to lift through the glute only! I tilt forward more during the sumos but this is your own preference! I like to change my positioning often so as long as back is straight, chest open and tilting forward from the hips then you can tilt forward to however feels comfortable for you! A quick bit intense session to hit those glutes! A perfect workout to save for when you want a quick glute workout! Enjoy!
Date: 2022-05-17

← 20 Minute Dumbbell Full Body Workout - No Repeat - Caroline Girvan

20 Minute SWEATY Dumbbell Cardio Workout - Full Body at Home - Caroline Girvan →

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Comments and reviews: 10

rose2dimples
Fantastic I used a 25kg barbell as the 20kg was being used at the gym and I survived! I will continue using 25kg. and I just want to say I have pretty much been using 20kg for a very long time. i started with 15kg, moved to 17. 5 then 20kg for along time. Time i moved to 25kg! Thanks Caroline -
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Eleanor
What another brilliant workout that can either be done alone or added on as a finisher to other workouts-just like the ab workouts in this series-thank you Caroline! I really, really appreciate your creativity and variety with the workouts! --
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Christine
This is great routine for any day of the week. Caroline. you are the gift that never stops giving. I'm loving these daily short intense routines. Perfect for this busy time of year. Keeps your head and body in the right place!
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Marilee
First time doing hip thrusts instead of glute bridges since EPIC I. This was a ripper but so much fun.
Thanks for a super effective and wonderful workout, Caroline!
Much love from South Africa
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Tracey
As a Deaf adult, I appreciate so much the captions, preteaching the tips, the preview, and NOT talking while doing the actual work. Thank you for making this accessible for me and others.
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Andrea
Fantastic workout. I like how these workouts are so short and effective. I still have time to do my yoga and squeeze in a 5k run! Thanks Caroline!
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Day 171221-After I finished this workout, I still don't know why I wanna do this for my butt - My butt is on fireeeeee! Anyway so proud of myself
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Signora
I almost didn't do this workout because I was so exhausted. But I told myself it was only 15 minutes and I completed it Alhamduillah.
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camaya011
I did this after another leg workout and it was such a good finisher. My heart is racing and glutes feeling it
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Tinette
Wow Caroline. Only 15min and I am drenched. Burning all the way. Thank you for this shorter workouts. Amazing.
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