20 MIN GLUTE ISOLATION WORKOUT // Activation or Finisher [Ankle Weights Optional]

20 minute glute isolation workout requiring bodyweight only or ankle weights for added resistance.

We will focus on targeting, isolating and activating the glute medius and glute minimus as well as involvement from the hamstrings, quads and core. These exercises are a great warm up, a main workout or burnout to finish!

The hip abductors are important and sometimes overlooked, however they contribute to ability to walk, stand and rotate legs.

This glute activation workout is based on timer 20/20/20 and involves a full range movement, then a pulse/hold of the movement then straight into the full range again for the final 20 seconds.

- STRAIGHT LEG LIFT / PULSE / LIFT
- STRAIGHT LEG LIFT / PULSE / LIFT (opp)
- DONKEY KICK / PULSE / DONKEY KICK
- DONKEY KICK / PULSE / KICK (opp)
- X OVER DONKEY /HOLD/X OVER DONKEY
- X OVER DONKEY /HOLD/X OVER DONKEY (opp)
- LIFT TO CURL / CURL / LIFT TO CURL
- CIRCLES / HOLD / CIRCLES (opp direction)
- CIRCLES / HOLD / CIRCLES (opp direction)
- WIDE X OVER / DIAGONAL PULSE / X OVER
- WIDE X OVER / DIAGONAL PULSE / X OVER
- STRAIGHT IN FRONT / PULSE / IN FRONT
- TUCK TO EXTENSION / EXTENSION / TUCK TO EXTENSION
- CIRCLES / HOLD / CIRCLES (opp direction)
- STRAIGHT IN FRONT / PULSE / IN FRONT
- TUCK TO EXTENSION / EXTENSION / TUCK TO EXTENSION
- CIRCLES / HOLD / CIRCLES (opp direction)
- SIDE RAISE / PULSE / SIDE RANGE
- SIDE RAISE / PULSE / SIDE RANGE
- PELVIS DROP / switch

Remember, control!! The lowering, the lifting! Full range motion! This shouldn’t be easy!

Enjoy!!

Cx

Extras:

Equipment I use in my workouts:

EPIC Program:

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[victoriadelgado]

Im not kidding, my glutes are completely dead. This is the BEST (and the most painful) glute workout Im so thankful for you❤️

[kirarubert]

Y’all where are my optional add-on people from epic III? My glutes are on FIRE! I am here with you burning in pain. We will get stronger together! Have a great day ☺️

[imofthefew]

The ONLY fitness channel I use now. One of the best decisions I’ve ever made — I am loving the results!

[venicemak]

Done it without the ankle weight, also can feel the glutes burning. Can’t imagine doing it with the weight lol. Great workout.

[mokam]

you are my favorite online trainer and since i discovered your channel i basically only do your workouts because they are so challenging and fun ❤️❤️❤️ recommended you to everyone i know

[lanael]

I am a Caroline addict. When I see a posting of a new workout, I must do it that day. Thank you for the inspiration, Caroline!

[RunDespiteLogic]

So thankful I stumbled across Caroline. Simply put, she’s an excellent trainer.

[jessicasmith]

My new favorite glute workout 💪 don't let her sweet demeanor fool you...she's probably one of the toughest trainesr on YouTube. She just appears so sweet while she's killing you softly 👏👏

[vylia]

Add-on for IRON SERIES Day 8! This session was excellent; every time I repeat it, it gets better and better. Thanks, Caroline!

[maryamabaee]

Guys WOW i did this WITHOUT weights and i was cryinggg even though i'm training for years THANK YOU❤

[melissarush]

This was a KILLER workout!!!! I laughed when it was only 20 minutes, but they died one minute into it, using ankle weights. IMO much more challenging than any of your other workouts. Your butt is screaming at you stop (or is it just me? LOL). You are my favourite on-line training, mainly due to the advanced nature of your workouts, variability of them, and the fact that you play music the entire time. So many other trainers have either silence or are providing mind-numbing chatter throughout. Keep up the amazing work! I'm so thrilled that your subscriber is growing at such a phenomenal rate!

[Lottedbruyn]

Hi Caroline, I got to know your channel through Linda Sun (she also has a great channel), and I'm sooo thankful for that, because you are amazing and your workouts are just what I need and like. 🖤

[rebeccaroelant]

I really appreciate these types of leg workouts; I’m recovering from a back injury so squats/deadlifts/etc are a no-go for me.

[ashleykaymunoz]

Whoaaa! My booty muscles are scorched! Girl, you are next level! Like seriously, where have you been all my life? I've been on my fitness journey for about 5 years now. (add in having my 3rd baby.. a hysterectomy and a back injury) Still sticking it out through all of it and YOU are just what I need to up my game. Thank

[owjyssu]

SO HAPPY TO DO IT AGAIN AFTER 1 YEAR BUT WITH 2KGS ANGLE WEIGHTS!THANK YOU!

[rfrancoi]

4.5K views in 1 Hour. That tells you something.

PS, love the way she says, "Heel" :-)

[mmeisling]

I've never been a fan of at-home workouts, but you have made me one. Every one of yours is KILLER, including this one. WOW!

[keilani]

May i just say that you have been the most motivating female I have had the pleasure of following your guided workouts! Best wishes to you! Stay safe! Be blessed!

[debora]

Add-on day 8 done ! ✅ I was about to give up several times because of the burn but when I saw everybody’s comments it helped me push through haha ! Thanks for the great workout !

[vylia]

Excellent add-on after EPIC ENDGAME day 43! My glutes are burning! What a session! Thanks, Caroline!