IRON Series 28: 30 Min Iron Glutes Dumbbell Workout
Caroline Girvan- Duration
- 42 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~294 kcal
Glutes and hips in 30 minutes: sumo deadlifts, hip thrusts and Bulgarian lunges with a dumbbell, a band, a chair and a mat.
Caroline Girvan's glute-focused session starts with simple activation drills, including side-lying clams with a band above the knees, before moving to compound lifts like sumo deadlifts, hip thrusts and Bulgarian lunges. The timer runs supersets or trisets with 30 seconds of rest, shown clearly on screen. The video runs about 42 minutes in total.
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Equipment setup
Who Is It For?
Lifters with some experience who want to build glute and hip strength at home with a weight, a band, a chair or bench and a mat.
Who Is It Not For?
Not ideal without a weight, band and chair or bench, or if you have balance or knee issues, since Bulgarian lunges are demanding.
Key Benefits
Builds strength and muscle in the glutes and adductors while improving hip stability and single-leg balance and mobility.
Things to Keep in Mind
Keep clams small and controlled, pick a weight you can handle on hip thrusts and Bulgarian lunges, and go carefully with your knees and lower back.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Bands
Used in this session
Chair
Used in this session
Mat
Used in this session