11 Minute Hips and Glutes Volume 2

Published by Jason Narog on

Forward Lunge

It’s time for another 11 minute hips and glutes routine to keep you from getting too stagnant or bored with the previous routine. I highly suggest working on your lower body if you spend a good portion of your day sitting. Muscles start getting themselves out of balance while in the seated position, which can lead to further problems down the line like knee, shin, and ankle problems. So let’s keep the lower body moving in tip top shape.

As with any 11 minute program its 8 exercises, 2 rounds, 30 seconds of work with 10 seconds of rest per exercise.

Exercise 1 – Standard Squat

Nothing fancy, we’re just doing bodyweight squats. If you haven’t had a chance yet, read up on how to improve the form of your squat before doing this routine. Things to remember – keep your chest up, spread your knees out while sitting back, and keep those knees tracking over your second and third toes. Feet should be about shoulder distance apart. Not really sure what to do with the hands, I usually just hold them in front of me like I was praying on the way down, or I cup my face with my hands. Breathe in on the way down, breathe up on the way back up.

Exercises 2 & 3 – Single Leg Deadlifts

You’ll be doing both legs, starting with your weaker side for the first 30 seconds. This is also a good single leg balance exercise, which I myself need to work on further. Stand on one leg, hinge forward at the hip and go down with your arms in front of you as far as you can without rounding out the spine or tipping yourself over. Come back up in a controlled manner. This video does a great job explaining what to do – https://www.youtube.com/watch?v=FujJkRLG1Fg (link for email subscribers, embedded video below for blog readers.)

Exercises 4 & 5 – Reverse Lunges

Again, we’ll be starting with the weaker leg first for 30 seconds, then moving on to the other leg. For the weaker leg side, bend the weaker leg at the knee while moving your stronger leg behind you. The knee of your stronger leg will come in contact with the ground, with your toes touching the ground as well. Try to maintain a neutral spine and keep your knees on your weaker leg from bowing in / bowing out. Bring yourself back to a standing position to finish the exercise. https://www.youtube.com/watch?v=7pwO2gemRyg

Exercises 6 & 7 – Fire Hydrants

Fire Hydrant Exercise

Fire Hydrant Exercise – Photo from Fitneass

Weaker leg first. Get on all fours, hands and knees. Lift your leg up to the side of your body then bring it back down in a controlled manner. The only part of the body you really want to be moving here is that one leg, everything else is stable and locked. Head is looking at the floor. https://www.youtube.com/watch?v=La3xYT8MGks

Exercise 8 – Jumping Knee Tucks

These are incredibly good for cardio. The only place I’ve ever actually seen these incorporated outside of my 11 minute hip program was in a cardio boxing class as a finisher workout. Place your hands out in front of you a little above hip level then jump up into the air touching your knees to your hands. Repeat. Try to land soft. I love this video as well, it shows the beginner version of high knees as well as the jumping knee tucks themselves with the guy performing the exercise for 20 seconds grunting out of breath – https://www.youtube.com/watch?v=PthbBczX7VY