A Glute Band Workout You Can Do Anywhere

This glute band workout will get your buns burning in no time.

Who doesn’t want a better looking butt?

Glute bands are one of my all-time favorite tools for leveling up my workouts. They’re lightweight, convenient, relatively inexpensive and really challenge your lower body to push that much harder.

First, you should know that the glute bands I’m talking about are not your average workout band. You know those skinny, plastic bands piled on a peg on the gym wall? Those are not glute bands.

Glute bands are made of tightly woven fabric. Not only are they more compressive (feel the burrrrrnnn), they won’t slip and twist on your legs as you move. My favorite glute brands are Teknifit. ” target=”_blank” rel=”noreferrer noopener”>I bought mine from Amazon for under $20!

When placed around your upper thighs, the pressure of the band targets the leg, hip and butt muscles. The goal: build strength, tone/lift your butt and activate the muscles around your hips.

10-Move Glute Band Workout You Can Do Anywhere

How to: complete 15-20 reps of each exercise, resting for as little time as possible between moves. At the end of the circuit, rest for 90 seconds before repeating.

Lateral Band Walk

Place the band around your thighs. Stand in a quarter-squat position, feet hip-width apart and arms held at your chest. Take 3 steps to the right, reaching with your right foot first and following with your left and focusing on keeping constant tension on the band. Take 3 steps back. That’s 1 rep!

Standing Glute Kickback

Place the band around your thighs. Stand with feet hip-width apart, facing a wall or pillar. Place your fingertips gently on a wall in front of you for balance. Shift your weight to your right leg and place the toes of your left foot on the floor directly behind you. Squeeze your glutes and lift your left foot off the ground 6-8″, until you can’t raise your leg higher against the pressure of the band. Repeat 15-20 reps before switching legs.

Alternating Curtsy Lunges

Place the band around your thighs. Stand with feet hip-width apart and hands on your hips. Step back with your right foot so that your toes touch the floor directly behind, or a bit to the outside/left of your left foot. Gently bend your knees to drop into a lunge position. Push through your left heel to return to the start position. Repeat with your left foot for a complete rep.

Duck Walk

Place the band around your thighs. Stand in a quarter-squat position, feet hip-width apart and arms held at your chest. Take 3 steps forward, right foot following left and focusing on keeping constant tension on the band. Take 3 steps in reverse. That’s 1 rep!

Standing Glute Abductions

Place the band around your thighs. Stand with feet hip-width apart. Shift your weight to your right leg, engage your glutes and core and raise left foot off the ground 6-8″, until you can’t raise your leg higher against the pressure of the band. Repeat 15-20 reps before switching legs.

Squat Pulse

Place the band around your thighs. Stand with your feet hip-width apart and arms held at your chest. Hinge at the hips and knees to lower into a squat position. Once you are at the lowest you are comfortable going without losing form, pause and pulse up 1″ and down 1″ three times before straightening your legs and returning to the start position.

Glute Bridge

Lie face up with your hands at your sides, band around your thighs, knees bent, and your feet flat on floor hip-width apart. Squeeze your glutes and core to raise your hips towards the ceiling. Pause for 2 counts at the top of the movement before lowering your hips back to the floor, focusing on maintaining tension through out the movement.

Quadruped Kickbacks – right/left

Start in an all-fours position with the band around your thighs, your knees under your hips, wrists under your shoulders, and your core engaged. Keeping your knee bent, flex your left foot (pull toes towards your shin), and kick your left leg back and up towards the ceiling (as if you were imprinting the sole of your foot on the ceiling). Focus on maintaining tension while you slowly return your knee to the floor. Repeat for a total of 15-20 reps on one side before switching.

Quadruped Pulses – right/left

Start in an all-fours position with the band around your thighs, your knees under your hips, wrists under your shoulders, and your core engaged. Keeping your knee bent, flex your left foot (pull toes towards your shin), and kick your left leg back and up towards the ceiling (as if you were imprinting the sole of your foot on the ceiling). Pause at the top of the movement and pulse up 1″ and down 1″ 15-20 times before bringing that leg down and repeating on the other side.

Quadruped Extensions – right/left

Start in an all-fours position with the band around your thighs, your knees under your hips, wrists under your shoulders, and your core engaged. Keeping your knee bent, flex your left foot (pull toes towards your shin), and kick your left leg back and up towards the ceiling (as if you were imprinting the sole of your foot on the ceiling). Pause at the top of the movement. Focus on keeping your knee high while extending your leg out straight behind you. Once straight, draw your heel back in. Repeat 15-20 times before switching legs.

More Butt Kicking Workouts:

• 30-Minute Upper Body and Core Workout
  
• 10-Minute Core Workouts
  
• Dumbbell Only Total Body Workout