11 Minute Hips and Glutes Volume 3

Published by Jason Narog on


Let’s get right into the 11 minute hips and glutes volume 3 workout. 30 seconds of work, 10 seconds of rest, 8 exercises, 2 rounds.

Sumo Squat

This is a wider version of a squat. Your feet are going to be farther than should width apart and your feet are going to be pointed out at a 45 degree angle. Push your glutes back as though you’re sitting in a chair like you would with a regular squat using correct form.

Youtube video link for email subscribers – https://www.youtube.com/watch?v=9ZuXKqRbT9k

Good Mornings

The good morning is a combination exercise / stretch to teach proper form in doing any sort of hinge exercise (deadlift, kettlebell swing.) The video I chose is to help create proper form and is the starting point for this exercise. Get a stick, wooden dowel, or even a broom and place it behind your back at 3 points of contact – your head, your upper back, and your glutes. As you hinge forward (glutes go back, waist goes forward, back stays straight like a table) make sure you keep contact with all 3 points. Only hinge as far as you can while maintaining proper form. Note if you feel tightness in any particular muscle group as those will need to be addressed separately through other stretching or exercises.

Youtube video link – https://www.youtube.com/watch?v=I_QXqB1smpc

Side Lunge – Left and Right

One direction per round. Start with your weaker side. If we’re going left, your body is going to go left with your left knee bent. Your right leg will be straight, angled at the hip. This is an interesting exercise to try and type up. Watch the video – https://www.youtube.com/watch?v=I_QXqB1smpc


Donkey Kicks – Left and Right

Get down on all fours, hands under your shoulders as with any exercise. Now in a fluid motion move your hip up behind your body keeping your knee bent. Try to not use your back in the movement. Your knee will end up horizontal with your body at the top and then will touch the ground at the bottom. Check out this video for more – https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ

Single Leg Glute Bridge – Left and Right

Position yourself on your back with your hands at your sides. Bend your weaker leg at the knee (for the first round) and place your stronger leg straight. Drive through the heel of your weaker leg as your lift your glutes and straight leg off the ground. Keep the bent leg close-ish to your body for proper glute activation. Since Simon didn’t say “hold” or “static” this movement is going to be “go up, drop down, go up, drop down” for as many repetitions as you can muster in 30 seconds. Check out the video for more- https://www.youtube.com/watch?v=fDxl-0uZMJo

This one should be fairly easy to run through as you’re alternating between left and right sides for 6 out of the 8 exercises. Let me know what you think of the challenge on the Instagram.