20 MIN GLUTE WORKOUT | Grow Your Glutes at Home with Band & Dumbbell

I love the title of this workout! Grow Your Glutes at Home! And it was an excellent glute burner. I loved it! This is another of Caroline Girvan‘s non-EPIC workouts that is perfect to use as an add on or finisher workout. In Caroline’s other workouts that contain hip thrusts she burns me out so thoroughly that a 40 pound dumbbell on my hips is all I can manage. But she gave me sufficient rest in this one that I felt like I could have managed a heavier dumbbell. When I return to this workout I will try my 45 pound dumbbell. This workout is a little unusual for Caroline as it actually contains a warm up. Even the warm up fried my glutes! Each exercise in this workout is done for 30 seconds. During the intro Caroline breaks down the entire workout and previews each exercise for you, discussing proper form. There is a timer in the upper right hand side of the screen, counting down your intervals and recoveries. There are no recoveries during the warm up/glute activation or during the finisher. When you do the sumo squats and sumo deadlifts you work for 30 seconds followed by 30 seconds of rest. You do not get any previews of upcoming exercises like you do in Caroline’s other workouts. Another excellent lower body workout from Caroline!

20 Min Glute Workout | Grow Your Glutes at Home is 25:13 minutes; 2:50 minute intro, 4 minute warm up and 1:30 minute stretch. Equipment: one heavy dumbbell, a booty band/resistance loop, a chair or bench, a towel and a fitness mat. Caroline is using 20kg/44 pound dumbbell. The weights listed below are what I used. I used my weight bench for the hip thrusts. The twoel is to protect your hips from the heavy dumbbell.

Warm up/glute activation (booty band is around thighs, just above knees)

  1. Lying abduction (lay on back, knees bent and feet on ground, open and close thighs)
  2. Glute bridge (same position as #1, keeping legs wide so there is tension on the loop, lift and lower hips)
  3. Glute bridge abduction (same position as #1, raise hips and hold, open and close knees then lower hip)
  4. Repeat #2
  5. Repeat #1
  6. Repeat #2
  7. Repeat #3
  8. Repeat #2

30 second rest

  1. Sumo squats (holding one DB goblet fashion) (one 45# DB)
  2. 30 second rest
  3. Repeat #1 & 2 three more times
  4. Sumo squat deadlifts (holding DB in both hands by bar, legs wide in sumo squat, torso hinged forward with back flat, squat up and down) (one 45# DB)
  5. 30 second rest
  6. Repeat #4 & 5 three more times
  7. Hip thrusts (lean back against your bench or step, one heavy DB on hips, knees bent and feet on floor, raise and lower hips) (one 40# DB)
  8. Pulse at top of hip thrusts (one 40# DB)
  9. 30 second rest
  10. Repeat #7-9 three more times

Finisher: (place band around thighs, just above knees)

  1. Lying abduction (lay on back, knees bent and feet on ground, open and close thighs) (30 seconds)
  2. Continue # 1, but prop upper body up on elbows (30 seconds)
  3. Continue #2 but now your upper body is propped up on hands (30 seconds)
  4. Continue #3, still propped up on hands but sit torso up taller/more upright (30 seconds)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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