Grab your band and let’s target our glutes!! This 20 minute glute resistance band workout will be focusing on targeting, isolating and activating the entire glute muscles, hips and hamstrings.

The hip abductors are important glute exercises and sometimes overlooked, however they contribute to ability to walk, stand and rotate legs.

For this at home glute workout, all you need is a band and a mat. You can use any small mini band or if you have a larger resistance band simply double it up!

Throughout this entire resistance bands workout, try to remember ‘knees out and hips high’!!!!!! The point of the glutes band work, it to provide resistance so really increase intensity by widening as far apart those knees. And in the squats, knees out when coming down and rising up!

Each exercise is performed for 25 seconds, with 5 seconds to get ready for next exercise.

The mini band workout is split into 3 parts: bridges, hip thrusts and squats. As you will see below, every other exercise is a up and down movement so up and down abduction, hip thrust and squat!!!

MAT ABDUCTION
UP & DOWN ABDUCTION
HIPS UP ABDUCTION
UP & DOWN ABDUCTION
MAT ABDUCTION (heels together)
UP & DOWN ABDUCTION
HIPS UP ABDUCTION (heels together)
UP & DOWN ABDUCTION
SINGLE LEG ABDUCTION
UP & DOWN ABDUCTION
SINGLE LEG ABDUCTION (opposite leg)
UP & DOWN ABDUCTION
BRIDGE PULSES
UP & DOWN ABDUCTION
BRIDGE HOLD
UP & DOWN ABDUCTION

Rest 35 seconds

HIP THRUST ABDUCTION
HIP THRUST
HIP THRUST (heels together)
HIP THRUST
HIP THRUST SINGLE LEG ABDUCTION
HIP THRUST
HIP THRUST SINGLE LEG ABDUCTION
HIP THRUST
HIP THRUST PULSE
HIP THRUST
HIP THRUST HOLD
HIP THRUST

Rest 35 seconds

SQUAT PULSES
SQUATS
SQUAT HOLD
SQUATS
45 deg REAR STEP
SQUATS
45 deg REAR STEP
SQUATS
ALTERNATING SIDE STEP
SQUATS
SQUAT WALK
SQUATS

These specific exercises are perfect for a beginner to glute activation exercises and for those not new, these are a great warm up, a main workout or burnout to finish!

I hope you enjoy this resistance band glute workout! The burn is intense if you really focus!!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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