Glute Ankle Weight Workout - Knee Friendly | Pure Endure Day 4

Ankle weights on, ready to isolate the glutes, hamstrings, adductors and abductors! Mostly unilateral, this workout requires a focus on every single rep! Every rep performed to the best range of motion possible, contracting of the muscles at the top, slow release and control throughout!

For this lower body workout, I am using 2.5kg ankle weights, my mat and a chair to provide stability during single leg lifts.

You can perform any of the exercises without ankle weights.

The timer will be on throughout for 50 seconds of work, 10 seconds rest.

The exercises are split into single side work, so it could be 3, 4 or 5 exercises per side before we switch side!

KNEE TUCK TO LEG LIFT
FOOT INFRONT TO LIFT (same side)
LEG LIFT (same side)
SLOW LIFT (same side)

KNEE TUCK TO LEG LIFT (switch side)
FOOT INFRONT TO LIFT (same side)
LEG LIFT (same side)
SLOW LIFT (same side)

KNEE TUCK TO DONKEY LIFT
DONKEY LIFT (same side)
PULSES! (Same side)

KNEE TUCK TO DONKEY LIFT (switch)
DONKEY LIFT (same side)
PULSES! (Same side)

FIRE HYDRANT LIFT
SIDE LYING LIFT (same side)
FIRE HYDRANT LIFT (switch side)
SIDE LYING LIFT (same side)

SLOW LEG LIFT
PULSES! (Same side)
LEG LIFT (same side)
ADDUCTOR LIFT (same side)
X OVER ADDUCTOR LIFT (same side)

SLOW LEG LIFT (switch side)
PULSES! (Same side)
LEG LIFT (same side)
ADDUCTOR LIFT (same side)
X OVER ADDUCTOR LIFT (same side)

Finisher:

50/10/50/

HEELS TO CEILING LIFT
STRAIGHT LEG LIFT

You can work through this workout and simply not get the benefits; if you don’t perform the reps to the max range of movement possible for you. We all may have varied mobility, strength in the smaller muscles surrounding the hips and flexibility but we can all perform each rep to the best we can!

During the leg lifts, very similar to kickbacks, but I am calling them lifts as apposed to kicks to try to associate lifting rather than kicking the leg up.

During donkey kicks, aim heel to ceiling!

This isolation of the glutes workout will help strengthen the entire glute muscles as well as improve stability of the pelvis and hip mobility!

You will love it!!

Cx

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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

[CarolineGirvan]

Hello everyone! I hope you are all having a great Thursday!
Just in relation to this workout, the ankle weights I am using for your reference are 2.5kg each.
However you don’t need ankle weights in order to do this workout! If you aren’t using ankle weights, really slow the movements especially the way down, instead of more reps at faster pace!
I hope this helps!
Also, there is a quick ab workout ‘classic abs’ I completed after and have uploaded here so lots of abs this week and glutes! 🤩

[Kamothecreator]

Really happy to be doing moves with ankle weights to target the glutes. I'm sure I'm not the only one who enjoyed a break from squats and lunges especially those of us with knee issues. Thanks for the variety Caroline 😀

[matthewalmond]

Who else can feel their hamstrings after yesterday? And today we have a glute workout with ankle weights...it looks brilliant...I love using ankle weights for glute workouts! Caroline...your professional knowledge and creativity is just so superb in producing these varied, fantastic workouts fir us day after day! Have a great workout everyone...and enjoy the glute burn! Matthew

[tamsynhayter]

I recently purchased some ankle weights in order to intensify my pilates workouts. I came across this video and it. The burn is real ❤‍🔥 I will definitely take a look at your other videos!!! This is my favourite format too, i.e. minimal talking, clock countdown, and previews of the next moves. Great quality video <3

[linnettedickens]

I didn’t have ankle weights, so I used my band and it was just as tough, my legs is still soar from the other day. Thank you Caroline 🙏

[vylia]

My second round of PURE ENDURE. Great session for today; it's too hot outside. Thanks, Caroline!

[CareyXO]

I forgot just how heavy 10 lb ankle weights can feel! Loved it. Now off to the ab portion.

[kirbybrown]

More workouts with ankle weights and bands, please! It's fun to try something more creative and an even nicer break from squats. Thanks for another good burn!

[ykg]

Hi Caroline, I exercise watching your video every morning. Today I did this Glute with Ankle Weight first time. It feels really good. Thank you. I'll continue this.

[donnadavie]

Done this one without ankle weights. Still a killer. Loved it. Thanks Caroline

[alisonryckman]

That was the most welcome Child’s Pose ever at the end of this workout! The pulses were a struggle (in a good way!), I found the 50-second sets went really quickly. I know I’ll feel those adductor lifts tomorrow. Now for the Abs add-on. Have a great workout, everyone!

[guineasauras-rex]

I'm always wary of squats and lunges as my knees are a bit sensitive, so I was chuffed to see this Just completed it, and it was AMAZING, but I've no idea how I'm going to safely get down the stairs to get my protein shake, my legs are like jelly!

[triciam]

CanNOT wait to work glutes tomorrow. I’m still feeling them from Monday but still looking forward to this workout

[laurak]

What a great Thursday surprise to see not one but two videos posted on your “off day” Caroline. Thank you. I am looking forward to it!💕🙏

[jenmal]

I love coming back to this one when I have the time ❤😊

[priyadarshinijadhav]

After so long will be doing fire hydrants 😊 I love how versatile all these workouts are!! Caroline is truly exceptional!! I am so grateful to have you as my trainer!! Thank you so much Caroline for making us addicted to good habit of working out..And it's a lovely outfit.. Lots of love ❤❤

[zarahamldar]

I can’t imagine how much you are creative with your all workouts in this 1, 5 years every day better love you dear Caroline 😍😘😘😘😘

[rachaelluxton]

So incredibly grateful for everything you do Caroline. Such attention to detail, such professionalism, such grace. Thank you to this incredibly supportive community too!

[riaj]

I have actually never done an ankle weights workout before so I'm really excited for this workout! Yesterday's workout was so much fun but killed my hamstrings! Have a great workout everyone!

[michelledesilva]

This was such a great workout to do as I am on vacation and brought ankle weights with me! Thanks Caroline…you are the best!