Name: Playbook - Samantha Skolkin - 30 Min Glute Workout 🍑
Uploaded: 2021-11-02T02:51:26.790Z
Duration: 30 min
Description: 30 Min Glute Workout 🍑

It was great. I guarantee my glutes are sore. I added a 10 min elliptical warm up and lat pull downs just because I am trying to add in back work 3 times a week to grow my back.

Christina

Maribelle

Looooved this quick but amazing workout, didn’t have much time at the gym so this was perfection, 30 minutes and my legs as shaking so hardddd. Amazing Sammy 😍

Yuli

***These workouts don't include warm-up sets. Do as many as you need, but never take warm-ups to muscle failure!***

Training your glutes doesn’t always have to be an hour + long workout. 

Some of us are really busy and have limited time to do a full glute workout at the gym and trust me I’ve been there. 🙋‍♀️

So what I went ahead and created for all of you busy babes is a highly effective 30 minute glute workout that will leave you feeling like you’re on fire. 🔥 

This program will have you WORKING since we will be focusing on high reps with minimal rest time. 

As you go through my 30 min workout, remember to use mind-muscle connection: focusing on pressing through your heels and contracting the muscles because that will help activate those glutes and get you noticeable results. 😉 

With this workout, you’ll want to go easy on the weight load to avoid burning out too quickly since the rest time will be minimal and we have a superset in there as well. 

Focus on perfect form and get ready to work!! Let’s go! 💦

Stand with your feet shoulder width apart. You can place your hands behind your head or out in front of you. This will be your starting position.

Begin the movement by flexing your knees and hips, sitting back with your hips.

Continue down to full depth if you are and quickly reverse the motion until you return to the starting position. 

Keep your head and chest up and push your knees out.

Bodyweight Squat Warmup

Sit on the floor facing the padded roller with your back against the edge of the thigh pad. 

Position the back of your shoulders on the thigh pad and your hips under the padded roller. 

Position your feet on the floor about shoulder width apart and your knees bent. 

Once you’re in position, keep your lower back and knees stable, push through your heels and raise the padded roller by extending your hips, making sure to use the force of your glutes rather than your back!! 

IMPORTANT to tuck that chin and keep it tucked throughout entire lift! This will prevent you from overextending your back while thrusting and allows you to completely push through the use of your glutes. 

If you ever feel your lower back on these, really try tucking your chin into your chest throughout the entire movement and dropping the weight. 

Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground. REPEAT!

Hamstring Machine Hip Thrusts

We have 3 supersets in this circuit!

First set: banded kick backs for 20 reps each leg SUPERSET with Bulgarian split squats for 15 reps each leg. This = ONE SET

You are completing 3 sets with 1 minute rest in between each superset.

Start on all fours - knees and hands on the floor or a bench with your core engaged and back flat.

Kick one foot straight toward the ceiling - knee remaining bent, only going as far as you can without your lower back arching.

Tighten your core, and kick your starting leg back behind you. Keep your knee straight, tightly squeezing your glute and keep constant tension in the band.

It’s really important to have your core completely engaged and tight during the entire exercise to avoid your lower back taking over. Whether you are doing kickbacks with ankle weights or cables, etc.. it is very easy to use your lower back to try and lift the weight at the top of the movement. This can lead to upsetting or even injuring your lower back. 

Instead of arching and using your back, keep your core tight, spine neutral and use ONLY your glutes to move the weight up. If you start to feel it in your back, drop the weight. You can do these standing and also kneeling as well.

Banded Kick Backs

One of my absolute FAVORITE glute and single leg exercises ever. Theses are hard which is why I love them so much, the more of a challenge, the better the results if done properly. This exercise also helps fix muscular imbalances in your legs. Note; There are TWO variations of a bulgarian split squat.. one more quad dominate and one more glute focused. Since we are focusing on glutes, your foot positioning has to be further from the elevated surface. You’ll put more emphasis on your glutes and hammies this way. Closer to the bench is more quad emphasis.

Lift your right or left leg (whichever leg you prefer to start on first. I start with my weaker leg first) and place it on the bench behind you. Your feet should still be about shoulder width apart and the forward foot should be far enough in front where you can lunge comfortably. It may take a few foot movements to find where the perfect spot is.. that’s completely fine. You’ll get it down.

Keep those abs tight, lunge down on your forward leg while keeping your back foot stable to the bench. Stop lunging when your leg is parallel to the ground or below. Hold it there for a second then drive through your heel to stand back up in start position. REPEAT!

Bulgarian Split Squat (glute focused)

SUPERSET

I love seated abductions as a finisher! This exercise is great to develop the top of your glutes! This exercise can be done on an abduction machine, or with a band if you don’t have access to an abduction.

Using a machine, sit down and place the pad on the outer part of your knees. Legs are together. This is the starting position.

Slowly push your knees out to the side and then bring them back, in a controlled motion.

Keep constant tension throughout the entire movement. Do not rush the exercise and maintain an upright posture throughout.

Keep your core tight. Repeat.

Seated Abductors

This awesome exercise works the top shelf of the glutes. These are a great isolation exercise and there’s tons of ways you can do this. You can do these with ankle weights, bands or cables. 

It’s really important to have your core completely engaged and tight during the entire exercise to avoid your lower back taking over. 

Whether you are doing kickbacks with ankle weights or cables, etc.. it is very easy to use your lower back to try and lift the weight at the top of the movement. This can lead to upsetting or even injuring your lower back. Instead of arching and using your back, keep your core tight, spine neutral and use ONLY your glutes to move the weight up. 

If you start to feel it in your back, drop the weight. You can do these standing and also kneeling as well.

Hook an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support.

While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. 

Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.

Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.

Repeat for the recommended amount of repetitions.Switch legs and repeat the movement for the other

30 Min Glute Workout 🍑

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