20 MIN GLUTE WORKOUT | Grow Your Glutes at Home with Band & Dumbbell
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- čas přidán 9. 09. 2024
- Hello everyone!
This glute workout is targeting the glutes whilst also working the legs and core throughout.
This workout is more about connecting your movements to the muscle contraction of the glutes rather than focusing on lots of reps per 30 seconds. Think about pushing knees out with the band throughout, pushing butt back with squats and really squeezing glutes in hip thrusts!
For this complete workout you will need:
One Dumbbell (I’m using 20kg for reference)
Glute band/small looped band
Towel
Chair/bench for hip thrusts
Mat
We begin with activating the glutes with the band, followed by dumbbell sumo squats and sumo squat deadlifts. After this we move to our hip thrusts and finish with a 2 minute band burn out!
The timer is continuously running for 30 seconds. Here is the breakdown:
Warm up bands for 4 minutes
Db sumo squats 30 seconds x 4 sets & 30 seconds break after each set
Db sumo squat deadlift 30 seconds x 4 sets with 30 seconds break after each set
Db hip thrusts 30 seconds full range, immediately followed by 30 seconds pulses then rest for 30. Repeating for 4 sets in total
2 minute band burn out!
I hope you all give this a go... it is a tough one and I was counting down in my head last 2 minutes!!!
Cx
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Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
finally a workout that feels like I'm actually working out my glutes and not just quads.
Honestly Caroline I don't understand why you are not more famous yet! Your workouts are absolutely great and so is your body and your strength! Way better than a lot of fitness youtubers out there. Keep up the good work!
Hello Bibi! Thank you so much for your lovely comments. I am so happy you are continuing to enjoy the workouts and are being challenged!!! Thank you again and happy training!! Cx
I just discovered you last week after searching for something to get me back into exercise after having my first baby in April 2020. I did not want to jump around anymore and was over super complicated moves. I needed low impact but effective workouts, and an overall positive trainer who was innovative while sticking to the basics. Your editing, music, and training method is EXACTLY what I've been searching for. I'm so happy to have found you! And I am working my way through many of your workouts. Greetings from the U.S.!
Aw fantastic Amanda! So happy the workouts are useful to you and hopefully motivating! There are lots to choose from and many comments below from others who have completed them so great to read too!
I am from Northern Ireland! So cool you are joining me from US!!
I started sharing my real home workouts last April to help some friends and the people I couldn’t train due to lockdown and so many wonderful people now join in! It’s amazing how we have been in this together from all across the globe!
I hope you contort have fun with your training Amanda!!💓
Yes it is really effective and I learn to use my glutes with a lot of CZcamsrs I don’t have the feeling that iam working out but with Caroline it is a WORKOUT ❤️
She has over a million followers
I think I'm addicted working out with you. It really feels like I'm with a friend, you're so natural, no fake bullshizz, just being humble and being yourself helping me trough the workout.
Thank you Caroline!
Aw lovey comment to read Lili! Thank you!! Happy training and maybe HIIT in morning!! 😉💓
I agree!
Anyone needing to know if this actually works. Its does! I've been working out for over 6 months (all from home. Gym setup) now and hit a hault with glute growth after the first 3 months (Working out at home and using different programs). Well I've done this every other day for 1 week and have already grown 1/2 in on my glutes. I did tend to use heavier weights (25-30lbs) then hers, but she does say to make it your own. But don't give up just stay steady and you will definitely see results. To also add I used her 5 minute warm up, followed by this, then a round of her 20 minute glutes with band, and a full lower body stretch after.
Bruh I respect you so much for lifting this heavy and doing workouts even after 😭 I only have 2kg dumbells at home and I’m already really tired with them lol
I'm always grateful for people who let us know it works! Just so you know, she's using a 20kg dumbbell, not 20lb. As you've said it works with 25lb though, I'm definitely going to start with that 🙂.
Your feedback means the world thanks a lot💕
I just completed this workout and boy did I feel it , I did one on the YT channel " the full energy channel" their workouts really work as well
Thank you for this! I'm going to do this one and then the 20 minutes of glutes w/band tonight. Appreciate your input so much!
We LOVE how you keep smiling, such a charm!
Smiling through the burn!! 🤩🔥🤩🔥🤩🔥
Me too. She makes workout is enjoy. Dont to stress just smile 😅
Me too Carol makes me exercise happily😍😍
Omg this is the best glute workout I’ve ever done! I’ve only done it 3 times in a week and I’m already seeing results. I love that there are just a few and very effective exercises THANK YOU CAROLINE 😊
Love it!!! I was fasting for 30 days for the whole month of Ramadan so I was only doing 20 mins easy work outs but I'm back with you now !! :) thanks for all the awesome workouts
I did this workout a couple of times and let me tell you, it really kicked my butt. I felt it especially the next day walking up and down the stairs 😩🙏🏼
My glutes are so sore that I can't even walk properly ahahahah Caroline you are the best discovery of my 2020!!!!!! Love you!
I like to go back also to your older workouts, I know I always find something good and challenging with you Caroline! Thanks for this nice workout ❤
The first time I did this, I had no mind to muscle connection and my glutes could not activate properly, but today I redid it and holy guac after epic one alot has change and know can engage the correct muscles I felt so happy😊.
After this I did 20 minute biceps from your playlist, with the 10 minute chest I also practice my pull-ups.
Today was the day I finally made it through this entire workout. Thanks for sharing!
I think this is the most effective glute workout I've found on YT. After doing this, my glutes were sore for several days! And maybe I'm imagining it, but I feel like I already started seeing results. 😳
Ok this is it I’m trying this !!
@@Bunniealishhhhwoo! How’d it go for you.
@@jessicat4406how was it for you? 😊
Loved that! 33 weeks pregnant and I smashed it! Thank you!
When I started dong this workout, I had an asymmetric butt -the left one looked flatter- I've been doing this workout 4 time a week - twice I work 2 to 1 on the weak side. Today for the first time, I did the workout with 7 kilo weights -had been increasing slowly from 2 at the beginning to 5 kilos- It was not easy, but I knew I could do it. I even think I was smiling the whole time. My pancake left butt, looks much better. Thank you Caroline!!
Caroline, I love all your workouts, I love your professionalism, I love the fact that when you can't go on, you take a break. and last but not least, I love that you keep me on my toes, and, no matter how difficult -for me- the workout is. . . I always manage to finish it. Wish you health and many "like" clicks.
So happy I found this channel! After a couple years of not lifting weights, it’s nice to be able to get back into it..especially at home! Thank you!
Great workout, this worm me out, and felt great. She is the image of strength and fitness, and she is gorgeous!!! She is a role model for anyone aspiring to be fit! Her workouts feel like a step by step for anyone at any level : )
Love doing this one for my booty, I feel like it’s the only one I have to really struggle to finish and my legs are shaking by the end. KEEP THE VIDEOS COMING CAROLINE 👊
Oh yes plenty more to come Annika!! Well done.. you clearly train with intensity!! 🤩🤩🤩
Caroline is amazing I’ve had amazing results from just her workouts
I love hip thrusts, theyre a great overall leg and glute developer-I think more guys would benefit from doing them as well as itll have carry over to squats and deads. Great video-keep grinding and keep the videos coming Caroline!
Hello Christopher! Your absolutely right... and I love how you can progress to two or three times bodyweight! They really teach your body how to maximally hip extend as well as increased power. This workout, although not heavy like the gym, is tough due to concentrated contracted and pulses so a lot of time under tension! Cx
So sweet and. Ari love is not annoying to watch or listen to. So generous. Did this my first workout tonight and couldn’t find my new bands. But I am over the hurdle and she made it easy. I’m keeping with it! I’m sharing and liking too. ❤
Did this workout earlier today plus your 10min upper body with dumbells. Great stuff again! Finding the variety of workouts you offer so appealing. Anything from 10mins to 1hour which allows me to do at least a little of something when the kids are being tricky. You are so inspiring ! THANK YOU! I hope you too are getting some rest in. I don't know how you do it! My legs need a rest every other day. Much love and gratitude 🥰❤. Here's to your first 100, 000 subscribers 🤞. You've got this ! 👊 xxxx
Aw thank you Hannah!! Yes I am definitely getting rest! Ready for HIIT tomorrow!! 🤩
Great combo of training Hannah! 💓💓💓
OMG the hip thrusts with pulses! I started with 30 pounds because I know a lot of women in the gym are using way more than that, but wow I could've done way less weight and still been shaking! I know I'll be feeling it tomorrow. Thank you Caroline! I see a perky booty in my future :)
what a great video! i routinely have trouble with glute activation, but i really felt each exercise here. i do short workouts at home with bands and adjustable dumbbells just to get moving a bit while i'm working from home. it's becoming so hard to find creators that keep things simple and effective for all fitness levels without promising unrealistic results. thanks caroline!
This was extremely effective; it really targeted the glutes!
I did this workout today instead of my scheduled Iron series glute day, as my back just can't take as many hip thrusts as were programmed. I LOVED this one and will definitely come back and do again when I need a quick glute burn.
In the beginning of our UK Lockdown I struggled with working out from home.. but then i discovered This beautiful lady !! I think this year I have done every single one of her weighted workouts/ abs. How I'd have survived with the gyms shut was beyond me until I found her. I mean I can't go as heavy as I normally would due to working out from home, but her workouts have saved me.. Thank you!!!!!
I recently discover your videos and they are amazing ! I was dying doing this !!!! My legs and glutes are like jello right now. I can’t wait to do more of your exercises !
Excellent Claudia!! Super training! Thrilled you like the workouts!! These are my daily workouts and I always do HIIT Sunday morning!! And a 1 hour full body every Friday! I change it up during the week so could be core or triceps etc! I hope you have fun, challenge yourself and grow stronger! 💓
Im sweating like a pig lol. Great workout 😥😥💪💪👏👏. I love that you explain the hole workout first and then do it without interruptions.
Thanks for letting me know you enjoyed this workout Claudia! Good solid workout! Well done!! Cx
First work out of yours I have tried.I love the fact you don't talk through it! I find I am able to be more mindful and find it very relaxing. And man my butt Hurt!
The best glute workout!!
I found your workouts about week ago, I love your technique talk and your workouts. I’ve done 4 in between my own workouts and think you are so skilled in your profession. Thank you so much for this one, I have lost muscle in the side of my glutes and need to build muscle. Getting old and sitting at a desk.
Thank you so much Vanessa for your wonderful comments and thrilled to hear you are enjoying the workouts! 💓
Looking forward to doing this workout! Making do with 2x 4kg weights and a medium/heavy band but hoping to invest in some heavier weights soon. Thankyou Caroline!!!
Found this gem to do on my active rest day after 20 minutes of cardio. Gluten on fire. Thank you as always, Caroline.
Found another favorite. I'm convinced my attention span is about that of a 1st grader (15-20 mins). I will make a playlist of all your short circuits.
😮 stumbled on a comment of mine from long ago. Look at you now CG!
Wow! Never had my gluten worked out like this before. Amazing! ❤️
Great glute workout…I’ll be coming back to this one again!
Just got her bands! Seriously, no joke! Thank you Caroline!
Update! When I first got the bands, I couldn't even move my legs with the largest one! Now, I'm doing side and back lunges and kicks and squatting. It's hurts like hell, but I'm happy with my progress.
Wow, your workouts are exactly what I was looking for, yet missing from CZcams for ages. I'm so glad I found you, thank you for the amazing content, I am very grateful I can still build muscles without going back to the gym. Looooots of love 😍
I am dripping sweat!!! Wow that first glute bridge/abduction sequence..wowzers! Will def be adding that to my leg days as a warm up or burnout!!! Great workout! 💪❤
Thank you! Feeling lazy today. Perfect workout for a lazy day 😴
Awesome Polina!! 🔥🔥🔥🔥🤩
My glutes are so sore!! Thank you for a great workout! Love all your workouts!
Thank you so much for posting workout videos! I just purchased two dumbbells, and I really enjoy that you do longer workouts with dumbbells!
Awesome Stephanie!! More dumbbell workouts next week! Cx
Week 6, day 2 - my new dumbbells (or rather one of them) were used for the 1st time! :-D (Sorry for bragging about them, but I'm so happy to have them delivered!) 20 min wasn't quite enough & I didn't feel like repeating the same workout, so I also did your 30 min Abs & Glutes Combo with the mini band. Now I'm satisfied! :-D Tomorrow will be dedicated to lower abs & obliques - will use your 10 min sessions & repeat each twice (if I manage - LOL!)
So happy to find you. I love that it is more action and less talk. You are strait to the point and explain everything so simle. Love to train with you
I heard about you through Linda’s video and I decided to try this out bc I was looking for something more legit and OMG you know your stuff!! I’m so happy :))) I will definitely try more from you
omg same! no other fitness youtubers hit like caroline!!!
I’m in love with your workouts, you and your channel deserve more!
Love you 🤍
Hi Caroline you have gotten yourself a new sub. Surprised I haven't ran across you sooner, workout was excellent I felt every bit of it and let's not even talk about how RIDICULOUS your body is wow so impressive...... Thank you
Hi Caroline. I loved this one. It burns but because you keep changing the moves every 30 seconds you can just keep going! I’ve enjoyed all your workouts this week...as I have said before there is such good variety and they are always enjoyable. I hope that you and your family have a lovely weekend. I saw from your profile notes that you have children and I know this long lockdown period has been quite hard for some children (and parents!) so I hope that you are all keeping safe and well and happy. I’m looking forward to next weeks workouts! Take care, Matthew
Hello Matthew! Yes I loved it too... showed that with slower movements controlling and maximising contraction your muscles really do engage!!
I’m so glad you like the variety... I’m always learning fun versions!!!
Yes I have two children and they are just so much fun!!
Even though I’m not technically able to work at moment, providing these ideas and motivation to people has been great for me!
Cx
@@CarolineGirvan Do you know when you might be able to get back to doing some personal training again - maybe outdoors? I am sure your clients would love to have you back and I am sure that you would love to get back to work. I guess everything is too uncertain at the moment to tell. My work is all at home now...so quite long hours on the computer which is another reason why your workouts are such a valuable part of my day.
Hello Matthew! I’m not sure as to when at moment...I do miss everyone as they have all became good friends also. Cx
Today I did this class and enjoy it so much!!!! Thank you Caroline!!!
Hello Gisela! This workout definitely is tough on the glutes! With hip thrusts you also get the hamstrings and core involved! Cx
This routine is awesome 😎... I got some results in few weeks on doing it ... I love it 🥰
Hello, how many times did you do this workout?
@@cristinastabile8827 Cristiana I did 3 times a week but now I am lifting some weights
Did this one again for the rest day, it´s tough, Caroline you are the best there is.
Thank you Caroline! ❤️🔥✅💪
After epic III day 8 . I was quite energetic so I decided to workout 🍑. Wonderful as usual!!! Thank you Caroline 🌸✨😘
AWESOME workout! I love the combination of dumbbells and resistant band. Thank you so much for sharing, Caroline!
Great mix of glute focused exercises, more workouts like this please!
This was really cool, I normally hate hip thrusts but I loved the structure of this, burn!
Thank you, Caroline!!
I burned 150 calories doing this...
And i love all of your songs... Great songs to keep on moving... Thank you againnnn..
Did you calculated it witch an Apple Watch ? If yes what mode did u put ?
@@loriemichaud4107 nope..i used my garmin vivosmart 3 watch...in 'other' mode ..
@@norhafiza2908 okay thank
Recently,I discovered your videos and am profoundly impressed by the contents.I am a male,64years age,live in india.My goal is to be as fit as fiddle.Can you suggest me how should I plan my workouts, please?
Hello JK! Thanks for your comments and question! Maybe start including a full body workout once a week, then splitting days up to include at least one lower body day and 1 upper body day. Also high intensity workouts are great whole body workouts that really inprove fitness level! Cx
This workout is insane, did it for the first time today and I it definitely set my glutes on fire! Will include it in my further leg days :) Thanks Caroline for this amazing workout!
Thank you for always having a nice workout!! Today I went back and will go way back to my fav abs workout now !! Have a great day
Awesome workout I love all of the exercises!,, thank you! So glad I found you!!! I’m going to be hurting tomorrow and that’s okay!
I used 35lbs ❤ I completed this after epic heat isometric with plyometrics. Perfect finisher for the legs and glutes.
Caroline, YOU ROCK! So happy I found you on You Tube I have started working out with you and I'm moving along quite nicely. Thank you.
This is a very well rounded glute workout. Absolutely love the burn!
To add intensity I’ve kept my glute band on throughout the entire workout. Love these workouts!
This ismy first workout with you ...My whole body is shaking ...wooowww killed all my muscles ...I'd love to keep on you ..as much as I can resist the high volume ..I should ...I need it 🙏👍🧿❣
Good glute workout, I use a 40 pound dumbbell on top of my heavy glute band with these exercises for even more intensity
Very challenging but perfect quick workout ! Thank you Caroline
Absolutely loved this work out, just what I needed! Thanks so much Caroline. 10/10 as always! xxxx
Thank so much for this video I love this since it is longer. I wasted so much time on others videos from now following your lead. Good luck 🐉
Thank you so so much for commenting! I am thrilled you like the workouts!! 💦🔥🌟
Love your work outs Caroline
Alberta,Canada.
Just did this exercise and it’s the best as all your videos 😍😍
Excellent Freda!! I plan a new glute band workout next few days!! 💓
Caroline Girvan I’ll be looking forward to try it 😍
Just did this one today for the first time and loved it! 😊
After losing weight with a VSG my glutes are as flat as a pancake. I'm just hoping that this will help me grow them back. I also need strong glutes for my weak knees so its not just for aesthetics but health purposes with me. As others have said that it is effective, I'll persevere with this workout.
Excellent workout! Thank you so much for posting this on ! Much love 💜
Going back to full time job is hard. Love short workouts.
this was a perfect workout for a fire glute burn❤️❤️ thank you Caroline !!❤️ your workouts are the best!!
AMAZING. The first workout where I really felt my cheeks were being activated. I said “f*** you” about 5 times though. Killer workout thank you so much Caroline!!!! 🙏🏼
Same!!! I'm in a pool of sweat right now 😂😂😂👌
Awww my favourite glutes workout and I love the burn 🔥
I love this glutes workout so much 😆
Fabulous workout! Best 20 minutes I’ve spent on a workout in a long time.
Hello love all of your workouts have been doing them and boy do they leave me exhausted thank you so much
Completed this after Epic Heat Day 41 glutes. Loved it! Great burnout. The pulses burned. I used a 38 lb weight.
Wow, maybe I shouldn't have done this one after the iso leg WO... I can't tell if my legs are of wood or of jello now ! I sweat like crazy, it's so wonderful to feel that the stress from 'back to school' (I'm a teacher in high school) has gone with the sweat !😀
Hi Caroline, your workouts are amazing !!!!! But, could you use bottom wear that contrasts with your mat colour, just a suggestion...
I did this for the first time, today. Thank you!!
Outrageously good! Thank you, Caroline for this tool. XO
💖🥵🔥🔥Straight on to this one from epic heat day 10🥵😅😁 band glute activation was like glute muscle killing, then with sumos trying to get the feeling back in the glute muscles , and then again squeezing and tearing them even more 🔥🥵🤩 such great burn ! Super challenging! Thank you Caroline 💙💎 the instructions so helpful at the beginning of the video 👍👌👋
중간 중간 쉬는 시간 많아서 좋네요 ^^ 엉짱이 되는 그날 까지 화이팅~
You are Amazing!!! All the explanations before and everything thanks thanks thanks
Thank you! Loved this! Flew by, was actually fun, and I feel it BIG time!
I love glutes workouts and this one absolutely killed it, it looked easy but damn that burn 💪🏻 Thankyou Caroline 🙌🏻 more strength to all
Your workouts are a guaranteed burn! 🔥🔥🔥
LOVED this one! Thank you for another awesome workout - I love tuning in with you!
Picked up my heavy band, today. Damn!!! I don't think I ever felt such a big burn in my glutes! Awsome workout! 🦵🔥
Just finished this one yesterday, really great workout!!
Brilliant Lina! Just shows you that even with lighter weights you may have st home you can really push the muscles with slow tempo, time under tension etc! Thanks for letting me like you liked it!! Cx
I love your workouts so much!!! Big thanks!
thank you, caroline, for all of the great workouts! I feel them for days afterward!
My physiotherapist said I have a muscle imbalance which is causing numbness in my right outer thigh so I've found this to do daily as well as finishing Epic II 💪💖