If you’re looking for a killer at glute workout that you can do from the comfort of your own home then look no further.
All you will need for this workout is yourself, and a set of mini bands, and a chair. It’s that easy (to set up, not to do… sorry).
This workout (or a series of exercises) can be done on it’s own (literally practically anywhere), as a warmup (at a lighter resistance band), or as a glute finisher post leg day.
Squats
Place band above knees. Feet just wider than shoulder width apart, toes pointing slightly outwards. Squat down, weight on your heels, while focusing on pushing your knees out into the band.
Glute Bridges
Place band jut above or below knees. Laying on your back, feet flat on the ground, squeeze glutes to push body off the ground, then lower body back down all while ensuring that you’re not letting the band pull your knees together.
Glute Bridge Hold
Same position as Glute Bridge except you hold the movement at the top. Don’t let the band pull your knees together.
Glute Bridge Abductions
Same position as the Glute Bridge Hold, except instead of holding knees in a static position, you will be pushing knees out into the band, then returning back to hold position. Don’t let the band go slack during the movement (as in don’t bring knees too close together).
Forward Leaning Butterflies
Sit on a chair, band just above or below the knees. Bring your feet close to the legs of the chair, resting on your toes, and your body bent forward at the hips. Push knees out into the band, or “abduct” your legs, then bring back to starting position. Don’t let the band go slack during the movement (as in don’t bring knees too close together).
Backward Leaning Butterflies
Again, on a chair, except this time your feet will be placed further out from the legs of the chair, and placed wider with your whole foot on the ground. Place hands behind you on the chair so you’re leaning back slightly. Continue as you did in the Forward Leaning Butterflies – push knees out in the band, and bring back in making sure the band never goes slack.
Crab Walk
You can place band at knees, at calfs, or at ankles for this movement depending on how hard you would like it to be (knees is easiest, ankles is hardest), or for extra challenge – place a band at both knees and ankles (death). In a 1/4 squat position, step out to your right with your right foot, followed my left foot, then another to the right. Repeat with left upon completion of reps.
Stanky Leg
Band just above knees, place feet a bit wider than shoulder width. Let one knee drop in towards your midline, then contract glutes to bring back out away from your midline. Do all reps on one side before switching to the other.
Side to Sides
You can place band at knees, at calfs, or at ankles for this movement depending on how hard you would like it to be (same as with Crab Walk). In same stance as Crab Walk, take one step to the left with left foot, followed by right foot, then step your right foot out wide and follow with the left foot.
Standing Single Leg Kickbacks
Standing up straight, place the band around knees, calfs, or ankles. Contracting your glute, kick one leg backwards (keeping both legs straight). Bring back to standing and repeat on same leg.
Standing Single Leg Abductions
Standing up straight, place the band around knees, calfs, or ankles. This is similar to the Standing Single Leg Kickback, except you will be kicking your leg out to the side (abducting). Return back to normal and repeat on same leg.
Duck Walks
Band just above the knees, place yourself in a wide leg, semi-squat position. Using wide strides, take one step forward, then another with the other leg.
My favourite way to do these when doing as a whole workout is to do each exercise for 20 reps (per leg if a single leg exercise) consecutively (as in no rest until all exercises are completed), then rest for a minute and do it all over again for another 2 or 3 rounds.
When using this as a warmup I will pick usually 3 or 4 of these movements, and repeat them with a light band a couple of times for about 10-15 reps each. This way my glutes are firing for the workout ahead but not completely burnt out that my workout is affected negatively.
As a burnout literally just do as many reps as you can for however many exercises you want until you feel like your bum is going to fall off. Easy.
Let me know if you give these a try!
Until next time
xx