Move · Videos · Strength · 43 min

40-Minute Glutes and Abs Strength Workout

40-Minute Glutes and Abs Strength Workout — video by Sydney Cummings Houdyshell Play · 43:07

Video by Sydney Cummings Houdyshell on YouTube · Open on YouTube

A warm-up, then alternating glute rounds (banded squats, fire hydrants, paused squats, bridges, hamstring curls, RDLs) and core rounds (bicycles, leg raises, sit-ups), with a cool-down. Low impact but hard work.

  • 43 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, resistance band, mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: heel kicks, chest and hip openers, twists, a lunge stretch and banded squats with a leg lift. 0:28
  2. Banded squats with a side leg lift, holding a dumbbell at your chest; push your knees out against the band. 2:30
  3. Fire hydrants with the band on, alternating legs, on your hands or your elbows. 4:10
  4. Paused squats: dumbbell on your back or at your chest, a two-second hold at the bottom, knees out. 6:23
  5. Round 3 of the glute moves: squat and lift, fire hydrants and paused squats. 8:22
  6. Bicycles, then leg raises with ribs and hips drawn together so your lower back stays flat. 11:50
  7. Criss-crosses: head supported, legs only as low as you can control with your lower back flat. 15:52
  8. Round 3 of the core moves: bicycles, leg raises and criss-crosses. 17:48
  9. Glute bridges with a heavy dumbbell resting on your hips, two rounds. 21:00
  10. Hamstring curls lying face down with a dumbbell between your feet; keep your hips pressed down. 23:18
  11. Romanian deadlifts: hinge with a strong, flat back, two rounds. 25:18
  12. Round 3: bridges with half-range reps, hamstring curls and Romanian deadlifts. 27:24
  13. Final core: sit-ups, jackknives (or one leg at a time) and 90-degree sit-ups, then a last round of each. 30:42
  14. Cool-down: deep breaths, a slow roll down and up, and a gentle back bend with hands on your lower back. 40:05

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your ribs and hips drawn together so your lower back stays flat in leg raises
  • Push your knees out against the band as you squat
  • Keep your back strong and flat as you hinge in Romanian deadlifts

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Lower back takes loadRDLs, leg raises, weighted sit-ups, jackknives
  • Hips takes loadsquats, fire hydrants, glute bridges, RDLs
  • Knees takes loadbanded squats, pause back squats, RDLs
  • Neck movesbicycles, sit-ups, crisscrosses with head lifted
  • Shoulders movesall-fours fire hydrants, overhead dumbbell holds
  • Wrists & hands movesfire hydrants on the hands, gripping dumbbells
  • Upper back movessit-ups, jackknives, dumbbell on the back
  • Ankles & feet movessquats, RDLs
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Fire hydrants on elbows; dumbbell at chest for squats; one-leg jackknives

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Sydney Cummings Houdyshell; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety