6 Glute Resistance Band Workouts You Can Do Anywhere in Under 20 Minutes!

Are you ready to ignite your glutes with an intense at-home workout? Join Bella as she demonstrates a quick and effective glute and leg workout using a resistance band that will set your cheeks on fire. In just about 20 minutes, you can strengthen and sculpt your glutes with these six powerful exercises. Let's dive in and get those glutes firing!

The Glute Resistance Band Workout

Equipment Needed:

• 1 Long resistance band
• 3 fabric resistance bands with 3 weight options

1. Deadlifts (3 Sets x 15 Reps):

• Begin by standing in the middle of the long resistance band.
• Hold the band with both hands in front of you.
• Perform deadlifts by hinging at your hips and lowering the band toward your feet.
• Squeeze your glutes at the top of the movement.

2. Leg Curls (3 Sets x 15 Reps Each Side):

• Lie on your stomach with the resistance band around both ankles.
• Perform leg curls by bending one knee and bringing your heel toward your glutes.
• Complete 15 reps on each side.

3. Lying Hip Thrusts (3 Sets x 15 Reps Each Side):

• Lie on your back and connect the resistance band around one ankle.
• Hold down the other side with your heel.
• Perform lying hip thrusts by lifting your hips and squeezing your glutes.
• Complete 15 reps on each side.

4. Reverse Lunges (3 Sets x 15 Reps Each Side):

• Place the resistance band slightly above your knees.
• Stand with your feet hip-width apart.
• Perform reverse lunges by stepping backward and lowering your body.
• Push through your front heel to return to the starting position.
• Complete 15 reps on each side.

5. Kneeling Donkey Kickbacks (3 Sets x 15 Reps Each Side):

• Set up on all fours with the long resistance band.
• Attach it to one ankle.
• Perform donkey kickbacks by lifting your banded leg toward the ceiling.
• Complete 15 reps on each side.

6. Wall Sit (Hold for 60 Seconds):

• Set up for a wall sit with the resistance band placed closer to your knees for increased tension.
• Spread your knees apart to maintain tension on the band.
• Hold the wall sit position for 60 seconds, feeling the burn in your glutes and thighs.

Conclusion:

Bella's glute resistance band workout is a fantastic way to target and challenge your lower body muscles right from the comfort of your own home. Incorporate these exercises into your regular fitness routine, and you'll be well on your way to achieving stronger and more sculpted glutes. Get ready to embrace the burn and elevate your leg day with this fiery workout!