5 Min Beginners Glute Focused Row-N-Ride Workout

Target the glutes in just 5 minutes on your Row-N-Ride machine, with this quick workout that’s perfect for beginners. If the 10-minute glute workout was too much for you, this is a great way to get started and begin building strength before working up to our full 10-minute Glute Focused Row-N-Ride Workout!
5 Min Beginners Glute Focused Row-N-Ride Workout
Workout Length: 5-Min
Workout Level: Beginner
Sunny Trainer: Sydney Eaton
Workout Details
🔥 0:00 | Intro
🔥 0:54 | Warmup
🔥 1:27 | 30 sec - Deep Squat
🔥 1:51 | 15 sec - Glute Activations
Part 1 Workout
🔥 2:19 | 30 sec - Deep Squat
🔥 2:50 | 15 sec - Mid-Range Squat Pulse
🔥 3:05 | 30 sec - Deep Squat
🔥 3:36 | 15 sec - Low-Range Squat Pulse
🔥 3:51 | 15 sec - Squat Hold
Part 2 - Workout
🔥 4:32 | 30 sec - Plié Deep Squat
🔥 5:09 | 15 sec - Plié Glute Activations - Pulse Squat
🔥 5:26 | 30 sec - Plié Deep Squat
🔥 5:55 | 15 sec - Low-Range Plié Pulse
🔥 6:10 | 15 sec - Plié Squat Hold
💨 6:30 | Cooldown
END WORKOUT
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FITNESS EQUIPMENT USED
► Upright Row-N-Ride Machine No. 077: bit.ly/Row-N-Ride
► Treadmill Floor Mat: bit.ly/Treadmill-Floor-Mat
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#squatmachine #sunnyhealthandfitness #rownride #gluteworkout #squatassist #sunnyhealthandfitnesssquatassist #rowandrideworkout #squatworkout #cardioworkout #fitness #health

[@lifeon6legs21]

I just got the machine yesterday and honestly wasn’t expecting much. I’ve tried many kinds of equipment and most of them have ended up being given away or sold after just a few months but I was really shocked that this very beginning work out really felt like a workout. I have major physical limitations so I’m unable to do a lot of exercises but I am able to use this and it really feels like it’s giving me a good workout. Looking forward to improving my cardio health and firming up.

[@SunnyHealthFitness]

We're so happy to hear you're enjoying your new Row-N-Ride machine! Our fitness instructors are always coming out with new content, so be sure to subscribe to our channel so you don't miss a thing!

[@TheLastHonestInfluencer]

had the exact same experience. this thing is awesome!

[@potoole]

@@SunnyHealthFitness honestly the row and ride machine and all of the content on KZbin is a life changer. I've told every person I know to buy the row and ride and watch the videos. It's a huge gift to everyone. Amazing machinery and content and videos. It's awesome.

[@bmp713]

@@TheLastHonestInfluencer Can you use this machine for longer continuous cardio for 30+ minutes at 130-150 heart rate? Does it make much noise?

[@bmp713]

Can you use this machine for longer continuous cardio for 30+ minutes at 130-150 heart rate? Does it make much noise?

[@poualicious]

This workout kicked my ass the first few times. Couldn’t even finish it and my legs were on fire. Three weeks later I’m finally able to complete the entire workout w out stopping. Whoo hoo! Thanks SH!

[@SunnyHealthFitness]

That's amazing!! Keep it up, you got this! 🔥🔥🔥

[@bmp713]

Can you use this machine for longer continuous cardio for 30+ minutes at 130-150 heart rate? Does it make much noise?

[@pamelaiamisraelallen5541]

This lil 5 minute workout is a freaking BEAST OMG 😱

[@SunnyHealthFitness]

So glad you liked it! ❤️

[@alexch9007]

Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this kzbin.infoUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !

[@SunnyHealthFitness]

We are so happy to hear that!!👍 Thank you for choosing us to accompany you on your fitness journey! 💪

[@javonnajackson3037]

I see a lot of people saying that they are feeling it in their legs versus their glutes. You have to make sure when your going down into your squat, act as if your sitting back into a chair and don’t tense up your legs. Push your booty down and back (hopefully you get the vision :) and Just hold on to the bars at the top and sit back. Make sure to squeeze your butt at the top of each rep to activate your glutes. I also started at a 90 degree angle before I got into the deep squats to learn how to do them without putting all the stress on my thighs and lower back.

[@SunnyHealthFitness]

🔥🔥🔥

[@Lyricalcandy1982]

Ok listen....I just got my Row & Ride pro yesterday....and this lil workout kicked my butt, lol! Those pulses are harder than they look!! I'll work my way up to a longer workout eventually! 😂💪🏾

[@SunnyHealthFitness]

Don't give up, you got this!

[@TanyaOwens]

I read the comments before I tried this workout and trust me, those lil pulses will kick your glutes (butt 😁). This is a great workout. I did it yesterday and am feeling it today. Definitely will continue to do this work out as part of my leg routine.

[@SunnyHealthFitness]

That's right! Keep it going! 🔥🔥

[@rls2229]

i felt mainly in my quads....wonder if this means the seat is too far back, or what

[@rls2229]

same here, I barely felt it in glutes, while the quads were on fire. did you ever experiment with the seat to see if it got more glutes focused?

[@cheryls4526]

this was great in timing. Not vigorous but you will feel the burn. oh my. this is my first day and I'm dialed into this machine..

[@SunnyHealthFitness]

Thank you for your feedback. We are so glad you enjoyed the workout. For more workouts like this one please feel free to download our SunnyFit app, available on the App Store and on Google Play!

[@MardomTV]

Nice Video :-) keep up the good work . . . . . . .

[@mariagoccatl5044]

Nice workout. Trying the 10.minute one later today

[@SunnyHealthFitness]

We'd love to hear your thoughts after! :)

[@shahjohnsarwari1978]

Awesome 👏 💪👍

[@SunnyHealthFitness]

💪💪💪

[@angelcitygirl]

I'm so out of shape. I can barely do 3 minutes. I will keep at it.

[@SunnyHealthFitness]

Keep up the great work! We wish you nothing but the best on your fitness journey!

[@TheLastHonestInfluencer]

I just tried this on my machine and WOW does it ever burn. Thank you!!

[@kellycruz272]

Hi does it help and area too?

[@TheLastHonestInfluencer]

@@kellycruz272 which area Kelly?

[@bluezimba]

Just got the Smart machine and tried this out. I already feel my glutes burning. Thanks.

[@SunnyHealthFitness]

That’s fantastic to hear! 🎉 Thanks for sharing your experience, and happy workouts ahead!

[@sunshinesunflowerz1647]

@Sunny Health I have this machine and I would like to know if the cable on the back can be used in conjunction with ankle straps or can you attach a cable w/ a carabiner for kickbacks?

[@gabarmuqdisho]

Thanks

[@SunnyHealthFitness]

Stay tuned for more new workouts!

[@ginawilliams7631]

I just ordered mine yesterday wensday 27 can't wait

[@SunnyHealthFitness]

Yay! Let us know what you think. ❤️

[@potoole]

Every morning: I love her 5 minutes in: cursing at the T.V

[@SunnyHealthFitness]

😂😂😂

[@lakishamoore5049]

Is this good for the abs as well? I can't wait mine should arrive on Monday.

[@SunnyHealthFitness]

Absolutely! Check out this article for more information on how to target your core! sunnyhealthfitness.com/blogs/products/sunny-077-row-n-ride-target-core-upper-body?_pos=15&_sid=2c55a6a0b&_ss=r

[@sophiescomment]

I love my row & ride but what do you recommend for building muscle on the glutes ? Or can I build muscle do certain amount of reps on the row& ride .

[@SunnyHealthFitness]

Check out this workout here to learn how you can use the Row-N-Ride machine to effectively target the glutes to tone, firm, and shape your butt: sunnyhealthfitness.com/blogs/products/target-glutes-sunny-row-n-ride-no-077?_pos=5&_sid=eafa48e85&_ss=r

[@lilmar2463]

Can you make a video on how to workout the hamstrings muscle with this machine?

[@SunnyHealthFitness]

Hi there! The Row-N-Ride is an assisted squat and row machine. A squat is a lower-body dominant exercise where your hamstring muscles are engaged and helping you perform the motion, every rep. To engage more of the hamstring muscles every rep, try lowering your hips to, or past 90 degrees, also known as "deep squats". You can check out how deep squats are performed from this Row-N-Ride class by Sunny Trainer Sydney: kzbin.info/www/bejne/hJ3FpHR9f7qir7M

[@kristinar.7212]

I got this machine today, specifically for the purpose of targeting glutes. However, once I got going, I noticed the same issue I have had with lunges in the past - all the burn is in my quads. They burned so much I had to stop before I ever even felt anything happening in the glutes. I have watched a few of the videos and I'm not sure what I am doing wrong. Something about the way my feet are positioned, or my position on the seat? What can I do to take some of the work away from the quads and place it on the glutes instead?

[@SunnyHealthFitness]

First, be sure to plant your mid-foot on the pedal, and drive your energy through your heels as you extend from your squat. Second, sit back with your hips, pushing your glutes back as you squat, this will put more emphasis on the glutes and hamstrings. Check out this workout here to learn how you can use the Row-N-Ride machine to effectively target the glutes to tone, firm, and shape your butt. sunnyhealthfitness.com/blogs/products/target-glutes-sunny-row-n-ride-no-077?_pos=5&_sid=eafa48e85&_ss=r

[@1TUFZUK]

I don't have this machine so I can't say for sure, but I know in regular squats with weights, turning your toes to point outwards at 45 degrees puts more on the glutes. You should try that and see if it helps.

[@MultiLinda7777]

hello ,, i love the video's,, i want to complete my purchase order for this machine. I want to know how would i know what height to put the handle bar on? I'm 5'5 . Can you get one of the fitness models to let me know what hole i should put the handle bar on for my height? I would greatly appreciate this. I want to make sure i am doing the proper format and getting a proper workout. thanks God bless :)

[@SunnyHealthFitness]

Hi Linda! Because each user will have different leg and arm lengths, the adjustment may be different for users of the same height. Because of this, we recommend you use our Row-n-Ride fit guide to determine proper fit for you sunnyhealthfitness.com/blogs/products/sunny-077-row-n-ride-fit-guide?_pos=3&_sid=6a1565697&_ss=r, as far as the degree setting that will be up to you and what kind of workout you'd like to achieve. 30 degrees will produce the deepest range of squat with the option to squat shallower, while 60 or 90 is better for beginners who'd prefer working up to that full range of motion

[@alhuber144]

Does it matter if the handles are high or low? I'm 6 foot, and I keep the handles on the second hole from top.

[@SunnyHealthFitness]

Due to leg and arm length differing between heights, there isn't one specific handlebar and seat adjustment we can recommend. It may take some testing and adjusting to get it right for you. In general, we recommend that the handlebar be comfortable to reach with arms fully extended at the bottom of your squat, and should not be holding back your squat depth. The seat should be long enough so that you aren't falling off the back when down in a squat, but close enough so you feel supported when you extend to standing. For more pointers, be sure to check out our guide for proper form when using the Row-N-Ride: sunnyhealthfitness.com/blogs/products/sunny-077-row-n-ride-proper-exercise-form?_pos=4&_sid=533bd9138&_ss=r

[@xdaydreamerx]

Can i order an extra set of bands somewhere for in case they break? I live in Holland. I could get the machine from amazon nl but i didnt find an extra set of bands.

[@SunnyHealthFitness]

Please reach out to our team at [e-mail] and we'll be happy to look into this for you!

[@d1mples91]

I'm having trouble putting this together. Is there a tutorial on how put it together

[@SunnyHealthFitness]

Hello! You can find our assembly guide here: kzbin.info/www/bejne/iGq7h5RnlraLl5Y If you need further assistance, please reach out to our support team at [e-mail] - Thank you!

[@hayleylewis11]

I recently got the Sunny squat row and ride, but notice the next day after working out I get bad neck ache. What am I doing wrong?

[@SunnyHealthFitness]

Hi Hayley! There are a few things you can try to relieve pressure on the neck. First, make sure your shoulders are down (away from your ears) and back, holding your shoulders too high can increase pressure in the upper back and neck. Second, you may need to lower your handlebars, if you're having to strain to reach or slouch forward with your upper body to reach the handlebars at the bottom of your squat, it can create pressure on the upper body! For more pointers, be sure to check out our guide for proper form when using the Row-N-Ride™: sunnyhealthfitness.com/blogs/products/sunny-077-row-n-ride-proper-exercise-form?_pos=4&_sid=533bd9138&_ss=r

[@lk7366]

Is this good for cardio?

[@SunnyHealthFitness]

Yes, the Row-n-Ride can be used to get an effective cardiovascular workout. Check out some of our cardio based workouts like HIIT intervals or Cardio Sculpt class on our KZbin channel! kzbin.info/www/bejne/nn7IoIGLdq6CfZo kzbin.info/www/bejne/gIm6Xqx4nqqUi8U

[@bmp713]

Can you use this machine for longer continuous cardio for 30+ minutes at 130-150 heart rate? Does it make much noise?

[@SunnyHealthFitness]

The Row-N-Ride is designed to increase overall strength. Our trainers complete a well-rounded workout routine, including workouts on the Row-N-Ride, regular cardio, and strength training! For even more advanced results, we recommend mixing your Row-N-Ride workouts with other forms of exercise like mentioned for a more well-rounded routine.

[@javelinrivera5280]

Did the workout, but I started getting really bad tightening of my pelvic floor. Could you suggest what I can change up regarding my form to reduce the likeliness of attaining a tight pelvic floor after workout. Thanks!~

[@SunnyHealthFitness]

You are going to be using your core and pelvic floor when squatting on this machine, so you may need to work up to more challenging workouts slowly if you're working on increasing your pelvic floor strength. We'd recommend using no resistance bands to start out to decrease the pressure and feel free to take breaks as needed.

[@katd6445]

I don't feel anything on my glutes doing this exercise but a pressure on my knees . Is that normal?

[@SunnyHealthFitness]

Along with proper posture, it is important to ensure that the foot pedals are not positioned too far forward beneath your shoes. We recommend moving the pedals to a position around the midfoot for optimal stability and muscle recruitment during each rep. The knees should stay in line with the toes and hips during each rep to help reduce knee discomfort associated with improper knee alignment. Be careful not to let the knees fall inward or get pushed out. For more pointers, be sure to check out our guide for proper form when using the Row-N-Ride™: sunnyhealthfitness.com/blogs/products/sunny-077-row-n-ride-proper-exercise-form?_pos=4&_sid=533bd9138&_ss=r

[@silentsiren6336]

I just used mine yesterday but i only felt burning in my knees, am I doing it wrong?

[@SunnyHealthFitness]

Try to lean more back as you go down to engage the glutes more!

[@JohnQ85]

Does this let you adjust the tension? Some of the reviews are confusing me.

[@SunnyHealthFitness]

If you are having trouble with your machine, please feel free to contact Customer Support via email at [e-mail] and we will be happy to assist you.

[@KaitlinMillerOct2nd22]

How does work as an actual squat? 🤔 seems like it would workout your arms from pulling up? I guess I would like to know how it works out your butt? How should you properly use the machine to target your butt? Please respond. I wanna buy one!

[@SunnyHealthFitness]

So at the bottom and the top of the extension on this machine is where the glutes will be targeted the most. Good full extensions is going to be the best way to get the most out of this equipment.

[@patticaketo9680]

✅11.08.2022🇵🇪🔥💪🏽

[@beautydefined1601]

Does this help you lose stomach fat?

[@SunnyHealthFitness]

Yes, the Row-n-Ride can be used for weight loss, while you can't spot reduce any one specific area, you can lose weight with this machine including in the stomach area. We recommend some of our more cardio-based workouts for weight loss, which are designed to increase your heart rate and tone your body at the same time. Check out our Cardio Sculpt Class kzbin.info/www/bejne/lXmrgJ99gtaBiM0 or 10 Minute Interval Training Workout kzbin.info/www/bejne/nn7IoIGLdq6CfZo

[@ginawilliams830]

When can you start seeing results

[@claudiamarcela9534]

Where can I find this device here in Brazil?

[@SunnyHealthFitness]

Hi, thank you so much for your questions, please feel free to look for our products on Amazon!

[@mahaloppa9616]

Does this also help with calves?

[@SunnyHealthFitness]

Yes! The Row-N-Ride has a handlebar you can use to complete upper body exercises, so you can get a full-body workout targeting your glutes, hamstrings, calves, quads, core, back, shoulders, biceps, and more when exercising on this machine. The Row-N-Ride also provides the greatest resistance in hip extension during your squat, the position with the highest glute activation.

[@mahaloppa9616]

@@SunnyHealthFitness excellent. I seen one on let go for $60. What a deal.

[@claudiamarcela9534]

Onde encontro esse aparelho aqui no Brasil?

[@SunnyHealthFitness]

Hi, thank you so much for your questions, please feel free to look for our products on Amazon!

[@surveyoffice5121]

What is the correct rowing technique?

[@SunnyHealthFitness]

Since this comment is on our Row-N-Ride video. Here's a article link in relation to this piece of equipment: sunnyhealthfitness.com/blogs/products/sunny-077-upright-row-n-ride-beginner-guide

[@nancymarshall1312]

Would I be able to purchase an extra cable?

[@SunnyHealthFitness]

If you are in need of replacement parts, please feel free to reach out to our Customer Support Team at [e-mail].

[@1TUFZUK]

how many calories per hour does this burn?

[@SunnyHealthFitness]

Since everyone's metabolism is different, the best way to estimate your calories burned is to use the metabolic equivalent equation. We estimate that the MET value of your workout will be between 6-8. Using this value you can use the following equation to determine your estimated calories burned. Total calories burned = Duration (in minutes)*(MET*3.5*weight in kg)/200. For real-time calorie tracking, you could use an activity tracker like our Smart Fit Watch.

[@marinamonsalve676]

Buenos días Estoy saber cuánto cuesta mucho

[@SunnyHealthFitness]

Puedes encontrar más información aquí: bit.ly/Row-N-Ride

[@esashorty38]

En Amazon te cuesta $100

[@carolevanness4120]

So if it is for beginners would you have the seat angled for all the way down for deep squats as opposed to it being (the seat) up higher..not going as far..if this is for beginners

[@SunnyHealthFitness]

Seat height setting is your choice, and we recommend choosing the seat height that you feel most comfortable with to complete this workout.

[@DiamDot]

When I squat , my knees go deep into my chest, is this wrong

[@SunnyHealthFitness]

Along with proper posture, it is important to ensure that the foot pedals are not positioned too far forward beneath your shoes. We recommend moving the pedals to a position around the mid-foot for optimal stability and muscle recruitment during each rep. The knees should stay in line with the toes and hips during each rep to help reduce knee discomfort associated with improper knee alignment. Be careful not to let the knees fall inward or get pushed out. For more pointers, be sure to check out our guide for proper form when using the Row-n-Ride: sunnyhealthfitness.com/blogs/products/sunny-077-row-n-ride-proper-exercise-form?_pos=4&_sid=533bd9138&_ss=r

[@ginny2071]

Do u loose weight or tone

[@SunnyHealthFitness]

Yes, definitely! The Row-n-Ride is great for burning calories, when paired with a balanced diet it can help with weight loss, which can contribute to loss of fat in the belly and chest. However, you can't spot reduce when it comes to fat loss, and everyone's bodies work differently, so you may lose fat from other areas of your body first.

[@lorenalozano2513]

The 5 mins its like 30 mins to an hr lol😅 Ima fall to the geound when I get off the machine of how bad my legs would be shacking. Not here yet.

[@SunnyHealthFitness]

You’ve got this! 💪

[@lorenalozano2513]

@@SunnyHealthFitness Thank you. I am just trying everything to lose some weight. I felt bad not being able to get kid rides with my son because I didn't fit. Next time I will.

[@dailydoseofhealth4033]

Love the video. Keep up the good work. I also have a simillar channel , check it out and let's exchange ideas

[@lakishamoore5049]

Is this good for the abs as well? I can't wait mine should arrive on Monday.

[@SunnyHealthFitness]

Absolutely! Check out this article for more information on how to target your core! sunnyhealthfitness.com/blogs/products/sunny-077-row-n-ride-target-core-upper-body?_pos=15&_sid=2c55a6a0b&_ss=r