CGX: All Glutes Hip Thrusts

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was a butt burner workout! Caroline is the very best at frying your glutes and this workout does the job very well. Especially in the beginning when you are using a dumbbell. The second half does not use a dumbbell but by that time your glutes are so fried it burns anyway! But it is a relief when you get to set the dumbbell aside. My glutes are still feeling this workout!

The exercises in this workout are done interval style: 50 seconds of work followed by 20 seconds of rest. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

All Glutes Hip Thrusts is 18:55 minutes (this time does not include the optional 8:59 minute warm up) with a 2:45 minute stretch. Equipment: a chair or bench, booty band/resistance loop, dumbbells and a fitness mat. Caroline is using one 30kg/66 pound dumbbell. The weights listed below are what I used.

  1. Banded slow (band is around thighs above knees, lean back against chair/bench, knees are bent at 90 degrees and feet are on floor, slowly raise and lower hips/glutes while also opening legs so there is constant tension on the band)
  2. Repeat #1 but this time place a DB on your hips (one 55# DB)
  3. Repeat #2 but at a regular steady pace (one 55# DB)
  4. 1.5 reps (same position as #1 with DB on hips, raise glutes/hips, lower halfway, raise back to top of thrust then lower all the way) (one 55# DB)
  5. Slow eccentric>>explode to lift (lower slowly then thrust up fast and with power) (one 55# DB)
  6. Band only ‘regular’ pace (set DB aside but keep band around thighs, same position as #1 but raise and lower hips/glutes at a regular steady pace)
  7. Repeat #6 but do 1.5 reps
  8. Slight pause>>explode to lift (lower hips/glutes then thrust up with power and hold at top of thrust briefly)
  9. x1 leg ‘slow’ thrust (remove band, back is still against chair/bench, raise one leg and do single leg hip thrusts to a slow pace)
  10. Repeat #9 on other leg
  11. x1 leg explode hip thrust (same position as #9, lower slowly then thrust up fast and with power)
  12. Repeat #11 on other leg

Finisher: Banded burn out for 60 seconds (place band around thighs just above knees again, raise and lower hips with constant tension on band)


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