Caroline Girvan - IRON Series 30 Min Glute Workout - Dumbbell Lower Body _ 3

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!