IRON Series 18: 30 Min Dumbbell Glute Workout With Supersets
Caroline Girvan- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~283 kcal
Dumbbell glute supersets in 30 minutes: sumo deadlifts, hip thrusts and lunges, with a glute band and a lateral walk finisher.
Caroline Girvan's glute session hits the whole glutes through different movement patterns, using weight and supersets for extra intensity. Each superset runs 45 seconds per exercise, 90 in total, followed by 30 seconds of rest, after a short warm-up walk, and it closes with a lateral walk finisher. The video runs about 40 minutes.
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Equipment setup
Who Is It For?
Lifters with dumbbells (or a kettlebell or barbell), a mat and a glute band who want an intense, glute-focused session.
Who Is It Not For?
Not ideal without weights and a glute band, or if you have knee or hip pain, since hip thrusts and lunges load those joints.
Key Benefits
Targets the whole glute area with varied movement patterns, resistance and superset intensity in a time-efficient session.
Things to Keep in Mind
Choose a load you can control in thrusts and deadlifts and keep your front knee steady in lunges; use bridges or flat lunges if needed.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Bands
Used in this session
Mat
Used in this session