10-Minute Beginner Hip & Glutes Workout
WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)
GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set
-
Bridging - (All Views)
///// PRIMARY MUSCLES WORKED
GLUTES
- Gluteus maximusHAMSTRINGS
- Biceps femoris, long head
- Biceps femoris, short head///// SECONDARY MUSCLES WORKED
ABS
- External obliqueGLUTES
- Gluteus mediusHIP
- iliotibial band
- Tensor fascia lataQUADS
- Rectus femoris
... -
Floor Hip Extensions - (All Views)
///// PRIMARY MUSCLES WORKED
GLUTES
- [R] Gluteus maximus///// SECONDARY MUSCLES WORKED
ABS
- [R] External oblique
- [R] Rectus abdominisGLUTES
- [R] Gluteus mediusHIP
- [R] iliotibial band
- [R] Tensor fascia lataQUADS
- [R] Vastus lateralisHAMSTRINGS
- [... -
Floor Hip Extensions - (All Views) - LEFT
///// PRIMARY MUSCLES WORKED
GLUTES
- [L] Gluteus maximus///// SECONDARY MUSCLES WORKED
ABS
- [L] External oblique
- [L] Rectus abdominisGLUTES
- [L] Gluteus mediusHIP
- [L] iliotibial band
- [L] Tensor fascia lataQUADS
- [L] Vastus lateralisHAMSTRINGS
- [... -
Floor Hip Abductions - (All Views)
///// PRIMARY MUSCLES WORKED
GLUTES
- [R] Gluteus medius -
Floor Hip Abductions - (All Views) - LEFT
///// PRIMARY MUSCLES WORKED
GLUTES
- [L] Gluteus medius
