Step up your glute training and work this banded glute workout into your routine! Done in only 10 minutes this home glute workout uses a mini band to strengthen and lift your glute muscles.
As one of the major muscle groups in our body, the glute muscles play an important role in everyday function. By strengthening the glutes you’ll notice:
- Better posture
- Less back pain
- Reduced knee pain
- More strength
- A shapely butt
- Improved athletic performance
Muscles Targetted In The Banded Glute Workout
The glutes are a set of three muscles (gluteus maximum, gluteus minumus, and gluteus medius) that work together to create movement in and around the hip.
As a Certified Strength Coach, they're a muscle group I prioritize with all my clients- grab the best glute burnout exercises.
This 10 minute glute workout targets all three muscles at once and gives you the best bang for your buck in terms of time and to build glute strength. This glute hypertrophy workout does the same.
| Banded Curtsy Lunge | 45 seconds |
| Elevated Banded Bridge | 45 seconds |
| Side Lying Hip Raise | 25 seconds per side |
| Rest | 0 seconds x 2 sets |
| Quadruped Hip Extensions | 30 seconds per leg |
| Froggy Pumps | 30 seconds |
| 3 Way Glute Activation | 30 seconds |
| Rest | 0 seconds x 2 sets |
How to perform the workout:
Perform the first three resistance band exercises back to back for the time frames listed without rest. Run through the exercise set twice (again, without rest).
Take 15 seconds rest before the next part of the circuit.
Move on to the next three exercises and perform them back to back for the time frame listed. Do this for two rounds through without rest. Watch a video demo of the glute workout.
PDF Printable Of The Workout
Below is a workout printable you can download to record the glute workout. Take notes of the intensity, the band tension, and your form. Each time you do the workout try to make it more intense.
Which Band Is Best For Glutes?
Mini bands come in different tensions. This banded glute workout is best done with a latex mini band.
These mini bands are great (and actually one of my top pieces of home gym equipment and what I use with my clients in the SMASH workout program). Resistance bands are easy to use and come with a variety of tensions.
Fabric loops are great too but much harder for beginners.
The best option for at home glute training!
The Glute Exercises
Below is a breakdown of the exercises you’ll see in the 10 minute glute workout.
Remember, as with any glute training, engagement is crucial so learn to master the glute bridge first. Learn to activate the glutes before you dive into the workout so that the banded glute workout is as effective as possible.
Use these glute band exercises at the end of your leg day routine or even on off days.
Banded Curtsy Lunge
A great lower body exercise in general this kind of lunge takes one leg out to the side and places extra emphasis on the outer glutes.
- Stand upright in a comfortable position with feet hip width apart. Place a mini band around the legs above the knees.
- Step the left foot back and across the line of the left leg.
- Lower the knee toward the floor while hinging slightly at the hips. Keep the foot of the right leg fully on the floor.
- Push through the right foot and return the left foot back to the start. Alternate legs.
Feet Elevated Resistance Band Glute Bridge
A classic exercise to engage glutes but taken to the next level. The greater range gives more strength gains and the band looped around the legs gives more tension to hip abduction. This exercise is one of my favorite glute bridge variations.
- Lay with your back on the floor and feet hip-width apart on a bench, couch, or chair. Wrap the mini band around your legs above or below the knees.
- The knees should be bent. Squeeze the glutes and lift the hips into hip extension. Drive the knees out against the band.
- Do not arch the back but lockout at the top briefly. Release the glute squeeze and slowly lower to the starting position.
Side Lying Hip Raise
A combo exercise that requires the core engaged as well. This resistance band exercise targets a bit of everything and challenges strength like no other. Learn more about the side-lying hip raise to activate the glutes.
- Wrap the mini band around your legs above your knees,
- Lay on your right side with your knees bent and feet together. Hips and shoulders in one line and the right arm under the right shoulder.
- As you raise up into side plank position and lift the hips off the ground, raise the left leg up using the left glute. Keep the knee bent and flex the left foot. Pause and return to the starting position.
Resistance Band Quadruped Hip Extension
This glute exercises challenges the gluteus maxiumus primarily but also the core muscles. Since it's a unilateral exercise (single leg) it's great in general for strength and stability.
- Coming into a tabletop position, place the band below the knees.
- Keep a flat back and engaged core. Keep the knee flexed and try not to twist the hips as you raise the heel towards the ceiling using your glute.
- Pause with a bum squeeze and lower the knee towards the floor.
Resistance Band Frog Pump
Taking the knees out wide places an extra emphasis on the smaller glute muscles for this one.
- Laying down, being the soles of your feet close together and towards your bum. Place the mini loop around your heels and over the knees at your hips.
- Squeeze the glutes and with your knees driven out (knees wider than hip-width apart) raise the hips against the band.
- Pause and return the hip towards the floor.
Lateral Foot Touches
One of my favorites as a personal trainer for runners and anyone jumping. This move requires a ton of glute strength in terms of stability as well as movement.
- Stand tall and place the mini band around the ankles or below the knees.
- Place the weight on your left leg as you move the right leg out and to the front of your body. Bring it back to the starting position and move it to tap beside you. Bring it back again and this time tap out behind you.
- Make sure you’re getting as far from your body as possible.
- Continue on one side before moving to the next.
More Glute Training Tips To Help You Grow
- Best bodyweight glute exercises
- Glute training 101
- Glute exercises with weights
- Gluteus minimus exercises for strength and stability
- Best gluteus maximus exercises
- Best glute isolation exercises
- How to grow your glutes
- Glute HIIt workout
- 5 week Strong Glute workout program
Stronger Glutes, Stronger You
— No Gym Required
Looking to build stronger, more defined glutes without spending hours at the gym?
Whether you’re aiming to reduce back pain, improve posture, or just get a little extra lift, these quick, effective glute workouts are designed for busy lifestyles.
Feel stronger and perform daily tasks with less effort in just 10 weeks with this workout plan. With videos of each exercise and troubleshooting form tips, this guide takes you through each step in the process.
Tone. Strengthen. Thrive.
Frequently Asked Questions About Glute Training
Add this 10 minute glute workout into your training program 2-3 times per week. Glutes respond well to volume so it shouldn’t be a problem if you perform it on back-to-back days. However, a day of rest in between is best.
Mini band glute exercises are wonderful for growing glutes so long as the exercises are progressive (continually getting harder). The mini band offers a bit of tension to the glute muscles in the hardest part of an exercise which is a great way to grow the glutes and improve glute strength.
Like any other muscle, it doesn’t happen overnight. However, with consistent glute training, you can experience an increase in strength within six to eight weeks. Growing your glutes in size may take a bit longer and depends on more factors like progressive overload and nutrition.
Leave a Reply