Caroline Girvan - 20 MIN GLUTE ISOLATION WORKOUT // Activation or Finisher [Ankle Weights Optional]

20 minute glute isolation workout requiring bodyweight only or ankle weights for added resistance. We will focus on targeting, isolating and activating the glute medius and glute minimus as well as involvement from the hamstrings, quads and core. These exercises are a great warm up, a main workout or burnout to finish! The hip abductors are important and sometimes overlooked, however they contribute to ability to walk, stand and rotate legs. This glute activation workout is based on timer 20/20/20 and involves a full range movement, then a pulse/hold of the movement then straight into the full range again for the final 20 seconds. STRAIGHT LEG LIFT / PULSE / LIFT STRAIGHT LEG LIFT / PULSE / LIFT (opp) DONKEY KICK / PULSE / DONKEY KICK DONKEY KICK / PULSE / KICK (opp) X OVER DONKEY /HOLD/X OVER DONKEY X OVER DONKEY /HOLD/X OVER DONKEY (opp) LIFT TO CURL / CURL / LIFT TO CURL CIRCLES / HOLD / CIRCLES (opp direction) CIRCLES / HOLD / CIRCLES (opp direction) WIDE X OVER / DIAGONAL PULSE / X OVER WIDE X OVER / DIAGONAL PULSE / X OVER STRAIGHT IN FRONT / PULSE / IN FRONT TUCK TO EXTENSION / EXTENSION / TUCK TO EXTENSION CIRCLES / HOLD / CIRCLES (opp direction) STRAIGHT IN FRONT / PULSE / IN FRONT TUCK TO EXTENSION / EXTENSION / TUCK TO EXTENSION CIRCLES / HOLD / CIRCLES (opp direction) SIDE RAISE / PULSE / SIDE RANGE SIDE RAISE / PULSE / SIDE RANGE PELVIS DROP / switch Remember, control!! The lowering, the lifting! Full range motion! This shouldn’t be easy! Enjoy!!