30 minute beginner glute workout with TRX
Here's everything you need to try our 30 minute beginner glute workout with TRX. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Single Leg Glute Bridge Hold
- Quadrupled Extensions
- Hamstring Walk Outs
- Single Leg Straight Leg Deadlift with Wall Support
Circuit 1
Complete this round 3 times.
Single Leg Glute Bridge Hold
Complete 15 seconds
Coaching Tips For Single Leg Glute Bridge Hold
Follow these cues to perform Single Leg Glute Bridge Hold correctly:
- Press the foot into the floor and lift hips up
- Create as much tension as possible in the glute
- Lock the knee of the straight leg.
Quadrupled Extensions
Complete 8 repetitions
Coaching Tips For Quadrupled Extensions
Follow these cues to perform Quadrupled Extensions correctly:
- Take your time and do a slight pause at extension, feel the tension in the glutes.
Hamstring Walk Outs
Complete 7 repetitions
The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.
Benefits of Hamstring Walk Outs
The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.
How To Do Hamstring Walk Outs
- Start in a hip thrust position with the feet pressing into the ground.
- Slowly step forward. Take small steps to ensure there is enough time under tension.
- Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
- Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
- Step slowly back to the start position, taking small steps.
Coaching Tips For Hamstring Walk Outs
Follow these cues to perform Hamstring Walk Outs correctly:
- Use the heels
- Only go as far as the hamstrings feel able
- Move slowly and deliberately.
Single Leg Straight Leg Deadlift with Wall Support
Complete 8 repetitions
Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support
Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:
- Keep the foot furthest away from the wall on the floor
- Keep shoulders and hips square, feel the tension in the hamstring
- Maintain an arch in the lower back.
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This workout was made by Sean Klein
Sean Klein
