{"id":55451,"date":"2025-08-11T05:00:00","date_gmt":"2025-08-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55451"},"modified":"2025-08-12T13:16:34","modified_gmt":"2025-08-12T11:16:34","slug":"35-min-glutes-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/35-min-glutes-workout\/","title":{"rendered":"Workout of the week: 35-min glutes workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong>\/ <\/strong>glutes workout \/ 35 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Hip thrust machine, dumbbells, cable machine, standing leg curl machine, box & kettlebells<\/p>\n\n\n\n

<\/div>\n\n\n\n

Too late for summer glutes? Maybe. Too early to start building next year\u2019s? Definitely not. Want to show them off next season? Start now.<\/strong> Because, beyond appearance, strong glutes support better movement, strength, and recovery.<\/p>\n\n\n\n

This glutes workout <\/strong>is a great starting point for it. It includes 5 exercises<\/strong>, performed for 10\u201312 reps each<\/strong>, across 4 sets<\/strong>. Rest for 1 minute between sets and another minute between exercises. <\/strong>The full glutes workout takes around 35 minutes to complete.<\/strong><\/p>\n\n\n\n

    \n
  1. Hip thrust machine<\/li>\n\n\n\n
  2. Dumbbell Romanian deadlifts<\/li>\n\n\n\n
  3. Cable kickbacks<\/li>\n\n\n\n
  4. Standing leg curls<\/li>\n\n\n\n
  5. Kettlebell step-ups<\/li>\n<\/ol>\n\n\n\n

    Let\u2019s get those glutes to work!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 10\u201312 reps per set<\/li>\n\n\n\n
    • 4 sets each<\/li>\n\n\n\n
    • 1-minute rest between sets<\/li>\n\n\n\n
    • 1-minute rest between exercises<\/li>\n\n\n\n
    • Equipment: Hip thrust machine, dumbbells, cable machine, standing leg curl machine, box & kettlebells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

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

      10\u201312 reps<\/strong><\/p>\n\n\n\n

        \n
      • Sit on the hip thrust machine and position the pad across your hips.<\/li>\n\n\n\n
      • Place your feet flat on the platform, shoulder-width apart, with knees bent.<\/li>\n\n\n\n
      • Brace your core and press through your heels to lift your hips.<\/li>\n\n\n\n
      • Squeeze your glutes at the top without overextending your back.<\/li>\n\n\n\n
      • Lower your hips slowly until just above the starting position, then repeat.<\/li>\n<\/ul>\n\n\n\n