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

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...