{"id":44528,"date":"2024-03-18T04:00:00","date_gmt":"2024-03-18T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-glutes-workout\/"},"modified":"2025-05-16T11:56:25","modified_gmt":"2025-05-16T09:56:25","slug":"20-min-glutes-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-glutes-workout\/","title":{"rendered":"Workout of the week: 20-min glutes workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ glutes workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Swiss ball, barbell, gym bench, hack squat machine &amp; dumbbells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pretty booty is more than a treat for the eyes.&nbsp;<strong>In fact, firm buttocks aren&#8217;t just for show \u2014 they&#8217;re the unsung heroes of fundamental moves such as walking, climbing stairs or running<\/strong>. And let&#8217;s not overlook the reality of our modern and often sedentary lifestyles: thanks to desk jobs and prolonged sitting, our glutes may not exercise as much as they need.<\/p>\n\n\n\n<p>To change that, we bring you this&nbsp;<strong>20-minute glutes workout&nbsp;<\/strong>\u2014 a session with only&nbsp;<strong>4 exercises, 12 reps each and 20 seconds rest between exercises<\/strong>. You must complete&nbsp;<strong>3 rounds with an<\/strong>&nbsp;<strong>additional 1-minute rest between them.&nbsp;<\/strong>In total, this workout will take you 20 minutes to complete.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Swiss ball hamstring curls<\/li>\n\n\n\n<li>Barbell hip thrust<\/li>\n\n\n\n<li>Hack squat<\/li>\n\n\n\n<li>Dumbbell lunge<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s work them glutes!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises<\/li>\n\n\n\n<li>12 reps each<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>20-second rest between exercise<\/li>\n\n\n\n<li>1-min rest between rounds<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; SWISS BALL HAMSTRING CURLS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lay down on the floor with your back flat. Place your heels on the top of the Swiss ball. <\/li>\n\n\n\n<li>Keep your arms flat on the floor and aligned with your shoulders.<\/li>\n\n\n\n<li>Raise your hips so that they are aligned with your knees and shoulders. This is your starting position.<\/li>\n\n\n\n<li>The hamstring curl starts by rolling the ball towards your butt, feet flat on the ball and knees pointing to the ceiling.<\/li>\n\n\n\n<li>Reverse the movement back to get to the starting position. That\u2019s one rep.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; BARBELL HIP THRUST<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a loaded barbell next to and parallel to a bench.<\/li>\n\n\n\n<li>Slide your legs under the barbell. Sit on the floor with your back against the side of a bench. The barbell should be over your hips.<\/li>\n\n\n\n<li>Grasp the barbell at each side. This is your starting position.&nbsp;<\/li>\n\n\n\n<li>Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.<\/li>\n\n\n\n<li>Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.<\/li>\n\n\n\n<li>Hold for a count of two and squeeze your glutes.<\/li>\n\n\n\n<li>Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.<\/li>\n\n\n\n<li>To prevent the bench from tipping over, place it against a wall.<\/li>\n\n\n\n<li>If the barbell hurts your pelvis, use padding.<\/li>\n\n\n\n<li>Do not allow your back to slide up and down against the side of the bench.<\/li>\n\n\n\n<li>Keep your torso rigid. Your back shouldn\u2019t arch, and your pelvis shouldn\u2019t tilt.<\/li>\n\n\n\n<li>All of the movement should occur in your hips.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; HACK SQUAT<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand on the machine with the cushions over your shoulders.<\/li>\n\n\n\n<li>Adopt a foot stance similar to the one you use for regular squats.<\/li>\n\n\n\n<li>Engage your core so that you feel the cushion pushing against your body.<\/li>\n\n\n\n<li>This machine is perfect for helping you squat to great depth.<\/li>\n\n\n\n<li>Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DUMBBELL LUNGE<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall and hold the dumbbells by your shoulders.<\/li>\n\n\n\n<li>Step your right leg forward keeping the heel down.<\/li>\n\n\n\n<li>Raise the heel of the left leg.<\/li>\n\n\n\n<li>Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After completing this glutes workout, start choosing your next challenge here: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-100-reps-workout\/\">30-min 100 reps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/21-min-emom-strength-workout\/\">21-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-chest-and-triceps-workout\/\">20-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-full-body-kettlebell-workout\/\">15-min full-body kettlebell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-partner-workout\/\">20-min functional partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-lower-body-strength-workout\/\">30-min&nbsp;lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-strength-workout\/\">10-min strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-bodyweight-fullbody-workout\/\">20-min bodyweight full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-tabata-workout\/\">20-min Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-new-years-day-workout\/\">20-min New Year&#8217;s Day workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-chr-hiit-smas-workout\/\">28-min Chr-HIIT-smas workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ glutes workout \/ 20 minutes Equipment: Swiss ball, barbell, gym bench, hack squat machine &amp; dumbbells A pretty&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44529,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min glutes workout | EVO Fitness","_seopress_titles_desc":"Let's use our glutes to do more than sit around. Let's give them strength with this 20-minute glutes workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1187],"class_list":["post-44528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-glutes-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44528","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44528"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44528\/revisions"}],"predecessor-version":[{"id":54743,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44528\/revisions\/54743"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44529"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44528"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}