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IRON Series 30 Min Dumbbell Glute Workout - Iron Glutes - 28 - Caroline Girvan

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Rating: 4.0; Vote: 1

Zoning in on the glutes today with a series of exercises to promote the building of strength and muscle within the glutes, adductors, and stability with the entire hip region with sumo position deadlifts and hip thrusts. The Bulgarian lunges, due to being a unilateral movement involve balance and work improving that mobility. We begin with some simple drills for activation before moving to the compound movements! The essentially warm up the abductors, glute medius and maximus. The side lying clam is, where if applicable, prescribed for rehabilitating the glutes to help with aggravation in lower back, knee injuries or improving mobility and strength in the hips-and is knee friendly. When performing this exercise, be aware this is s small range of movement, particularly when wearing a higher resistance band so it is important to use hand infront to steady yourself and try to minimise momentum from the body. You can absolutely use a less resistant band if you prefer! The timer will be on for either supersets (60 seconds of work, followed immediately with 30 seconds of work) or trisets (30 seconds per portion! The rest period will always be 30 seconds! It will be clear on screen throughout! For this glute focused workout, you will need a chair/bench for hip thrusts, a resistance band to place just above the knees, your mat and some weight! You can use a dumbbell, barbell or kettlebell depending on what you have access to! The dumbbell I am using for the hip thrusts is 1 x 30kg. I also use 1 x 15kg dumbbell for some forward leaning Bulgarian lunges! 60/30/30/60/30/30 rest CLAM (SLOW) CLAM HOLD! CLAM FASTER PACE! STRAIGHT LEG LIFT (SLOW) FASTER PACE! REST (switch side) CLAM (SLOW) CLAM HOLD! CLAM FASTER PACE! STRAIGHT LEG LIFT (SLOW) FASTER PACE! 60/30/30 rest HIP THRUST -SLOW- 1/2 REPS! HIP THRUST -SLOW- 1/2 REPS! HIP THRUST x5 PULSES X1 PULSE! HIP THRUST x5 PULSES X1 PULSE! 30/30/30/30 REST STAGGERED THRUST HOLD! FULL RANGE! REST (switch side) STAGGERED THRUST HOLD! FULL RANGE! 60/30/30 rest FWD LEAN BULGARIAN LUNGE BODYWEIGHT 1/2 REPS! REST (switch side) FWD LEAN BULGARIAN LUNGE BODYWEIGHT 1/2 REPS! 30/30/30/30 rest SINGLE LEG THRUST HOLD! FULL RANGE! SINGLE LEG THRUST HOLD! FULL RANGE! FINISHER! 30/30/30 FULL RANGE SLOW! 1/2 REPS! FASTER PACE BURN OUT! I know your glutes will love this workout! - Slow, the slower the better! Quality over the quantity of reps definitely applies here!
Date: 2022-05-17

← IRON Series 30 Min Upper Body Workout - Antagonist Sets - 27 - Caroline Girvan

IRON Series 30 Min Final Full Body Workout - Hypertrophy - 29 - Caroline Girvan →

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Comments and reviews: 10

Joys
Hi Caroline, I just wanted to suggest maybe you can do a program that focuses a little more on challenging core strength-or maybe a push up challenge for people like me that have spaghetti arms- you have really helped me a lot in getting stronger and I just thought I-d like to see the above suggested from my favorite fitness superhero. Thank you for this program really, I am happy that I finally got to the last lap in one of your workout programs.
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Heather
Glute activation exercises were a burner. Holy hip thrust( all of them. Major challenge. My favorite exercise was the forward lean Bulgarian lunges-. I could barely execute the finisher. I took a couple seconds to reset between each triset. The weight I used was 35 lbs for all exercises except the forward lean Bulgarian lunges I used 30 lbs. I will be revisiting this workout.
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Croi
Your sets are always so good but I found that some of the glutes exercises can be hard on the lower back (mostly on hip thrust and Bulgarian lounges) how can I make sure I don't put weight on my back but on the glutes? Today I had to stop few times as it started to hurt.
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Dawn
OMG! The add on after was nearly impossible for me! I committed to do every add on through this whole series and this one about killed me! This whole week has upped the game mode for me! And I love feeling the burn and focusing on using my muscles correctly!
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Sharee
Caroline, can you please tell me where to find those shorts? I love them! -shareekillpack love all your workouts! just did one of my favs with my sisters on our girls trip and they are all now fans as well: . thank you!
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Gwen
Looooved this one! Felt the burn right from the get-go, and it just kept going! Really felt connected with the glute muscles and was able to really focus on proper form & muscle contraction. A winner of a workout!
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Melissa
Ohhhh this has been one of my favourite CG glute workouts yet. I-m afraid to say it but I am starting to love Bulgarians. The hip thrust and Bulgarian combo was perfect.
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Sarah
Can you share this brand of glute band? It looks like the one linked on the website is different? But maybe not - just want to make sure before I purchase.
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Ellesa77
My favourite workout of the series! Unbelievable how much much stronger I have gotten over the course of these 6 weeks. Thank you so much, Caroline!
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Linda
Enjoy your workouts but would love to hear narration rather than just music. Find the non-narrated workouts more tedious than narrated.
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