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Glute workout at home with resistance bands

Beginner3 days per week35 min

Equipment: Resistance bands

With a set of resistance bands you can train your glutes from every angle: hip thrust, squat, hinge and abduction. This workout combines them in about 35 minutes.

Do it 2 or 3 times a week, with at least one rest day between sessions. Pick a band that lets you finish each set with good form, feeling you have 1 or 2 reps left.

Warm-up

Glute session

  1. Banded Glute Bridge3 脳 15 路 Rest 45 s
  2. Banded Squat3 脳 12 路 Rest 60 s
  3. Band Romanian Deadlift3 脳 12 路 Rest 60 s
  4. Band Glute Kickback3 脳 12 per side 路 Rest 45 s
  5. Banded Monster Walk3 脳 12 steps per side 路 Rest 45 s
  6. Seated Band Hip Abduction2 脳 20 路 Rest 45 s
  7. Banded Clamshells2 脳 15 per side 路 Rest 30 s

Tips

  • Squeeze your glutes for a second at the top of each bridge: that's where they work hardest.
  • When every set feels easy, switch to a stronger band or add 2 or 3 reps.
  • If you feel your lower back more than your glutes, shorten the range and keep your ribs down.

If you have an injury, a medical condition or are pregnant, check with a professional before starting a new routine.

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Glute workout at home with resistance bands 路 Pulsiko