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15-Minute Glutes & Hips Strength
Welcome to my 15-minute no repeats glutes and hips strength workout designed to build strength in your lower body. In this workout we use one dumbbell and cycle through 16 moves within two sets. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 2 sets, the first is standing and the second is on the mat. There are 8 no-repeat exercises in each round. The purpose of the workout is to build strength stability in your glutes and hips. I used a single 25 lb (11.3 kg) dumbbell.
Workout Video
Workout Breakdown
There are 2 sets in this workout. Perform each exercise for 30 seconds followed by 15 seconds of rest. Rest an additional 30 seconds between sets.
Exercises
Set 1 (Standing)
- Split Squat (L)
- Side Lunge (L)
- Goblet Squat
- Hip Extension (L)
- Split Squat (R)
- Side Lunge (R)
- Goblet Squat
- Hip Extension (R)
Set 2 (On Mat)
- Single-Leg Bridge (L)
- Clamshell (L)
- Donkey Kick (L)
- Fire Hydrant (L)
- Single-Leg Bridge (R)
- Clamshell (R)
- Donkey Kick (R)
- Fire Hydrant (R)
