11 Minute Hips and Glutes Volume 4

Published by Jason Narog on

Donkey Kicks

Welcome to 11 minute Hips and Glutes Volume 4. Today’s routine is going to require either a bench / box if you’re in a gym or a couch / ottoman if you’re in your house. Same rules apply, 2 rounds, 8 exercises, 30 seconds of work with 10 seconds of rest. This routine will be targeting your hamstrings quite a bit, so the title is slightly misleading. You’ll still be targeting your glutes, but hamstrings are definitely on the menu this week.

Exercises 1 & 2 – Split Squats

This is where you’re going to need something behind you. With a split squat you place one leg on a piece of equipment that’s elevated behind you. Your other leg will be placed firmly on the ground. Bend the knee on the leg that is firmly on the ground to come into a squat while keeping your other leg on the item behind you. Come back up in a controlled manner squeezing in the glutes. This will also help you with balance.

Video link (starts around 3:30) – https://www.youtube.com/watch?v=BfUtXxI8cLM

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Bodyweight Straight Legged Deadlift

This is a hinging exercise. Hips and glutes go back while you hinge at your midsection. Hinge forward as low as you can go while maintaining a neutral spine and keeping your core engaged. If you have tight hamstrings you may not be able to hinge very far. If you’re flexible in that general area your hands may be able to touch the ground while maintaining proper spine alignment.

Video link – https://www.youtube.com/watch?v=lzTjCU79f_s

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Exercises 4 & 5 – Back Leg Kicks

This move is similar to a donkey kick, only your kicking leg is going to stay straight for this move. Get on all fours and kick your leg out behind and above you. Keep the rest of your body neutral and stable throughout the movement. Focus on only one leg per exercise (you’ll switch from your left leg to right leg at the end of 30 seconds.)

Video link – https://www.youtube.com/watch?v=KBw3MpIQyug

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Exercises 6 & 7 – Rainbows

This is another on all fours exercise. Kick your working leg out to the side as a starting point. Move your working leg up, behind you, and then down towards your other leg in a “rainbow” like pattern. Reverse direction taking your leg back to its starting position to finish a rep of the “rainbow.”

Video link – https://www.youtube.com/watch?v=-RbwFTC_ZOw

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Hamstring Curls

Lie on your stomach with your face resting in your hands. Your legs will be completely extended behind you, with your legs touching. Curl at the knees while keeping everything else in the body straight. Your feet will move towards your body, as far as you can go while not moving the rest of your body. Lower your legs back to the ground to finish a repetition.

Video link – https://www.youtube.com/watch?v=bSlCgbL5HZ8

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