{"id":57970,"date":"2021-06-28T00:00:00","date_gmt":"2021-06-27T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/25-min-glute-workout\/"},"modified":"2021-06-28T00:00:00","modified_gmt":"2021-06-27T22:00:00","slug":"25-min-glute-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/25-min-glute-workout\/","title":{"rendered":"Workout of the week: 25-min functional glute workout"},"content":{"rendered":"\n
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25-MIN GLUTE WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ glute workout <\/strong>\/ 25 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, gym benches & dumbbells<\/p>\n\n\n\n

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Having firm buttocks is more than just an aesthetical appealing trait<\/strong>. In fact, your glutes help you tremendously with the most simple movements such as walking, climbing stairs or running<\/strong>. Additionally, modern society’s desk jobs make us sit on our buttocks <\/strong>for long periods, meaning we must go the extra mile to keep our glutes healthy and active.<\/p>\n\n\n\n

That’s exactly what Ally Njama, our personal trainer from <\/strong>EVO Bern in Switzerland<\/strong><\/a>, is giving you today: a 25-minute glute workout<\/strong> consisting of 4 fundamental exercises to fire up those particular muscles. In the past, Ally has also brought us a full-body workout for strength and mobility<\/strong><\/a> and a 30-minute total core workout<\/strong><\/a>. Make sure to check them out!<\/p>\n\n\n\n

Each exercise needs to be performed for 10 times for 4 sets. Rest time between sets is 1 minute.<\/p>\n\n\n\n

  1. Barbell hip thrust<\/li>
  2. Elevated hip thrust<\/li>
  3. Goblet squat<\/li>
  4. Bulgarian split squat<\/li><\/ol>\n\n\n\n

    Ready?<\/strong> Let’s torch those glutes!<\/strong><\/p>\n\n\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 4 exercises<\/li>
    • 10 reps each exercise<\/li>
    • 4 sets<\/li>
    • 25 minutes<\/li>
    • Equipment: Barbell, gym benches & dumbbells<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong> <\/p>\n\n\n\n

      • Barbell = a broom handle with a gym bag with weights on it<\/li>
      • Gym benches = two stable chairs <\/li>
      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        1 – BARBELL HIP THRUST<\/h3>\n\n\n\n

        10 reps, 4 sets<\/strong><\/p>\n\n\n\n

        • Sit on the ground with a bench behind you, bending your knees, feet planted on the ground.<\/li>
        • Hold a barbell and let it rest above your hips.<\/li>
        • If possible, use a padded bar or slip something soft between the bar and your body.  It will make the exercise more comfortable.<\/li>
        • Lean back, so your shoulders are on the bench and position the bar above your hips. <\/li>
        • Drive your hips up, lifting the bar. In the top position, your knees should be bent at 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.<\/li>
        • Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.  <\/li><\/ul>\n\n\n\n