Glute Band Activation
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Strong glutes support your back, power your stride and shape your lower body - and a simple loop band is all it takes to wake them up. This focused 15-minute session runs through five banded moves that put the tension exactly where you want it. Do it on its own, or as a warm-up before a bigger leg session.
Kit for this workout
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The workout
Beginner · about 15 minutes, start to finish.
Warm-up
- Glute bridges - 15 reps
- Bodyweight squats - 12 reps
- Hip circles - 10 each way
Main workout
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Banded glute bridge
3 rounds x 20 repsBand above the knees, push the knees out, squeeze hard at the top.
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Lateral band walk
3 rounds x 12 steps each wayBand at the ankles, stay low, small steps, keep the tension.
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Clamshell
3 rounds x 15 each sideOn your side, band above the knees, open the top knee without rolling back.
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Banded kickback
3 rounds x 15 each legOn all fours, press one foot back and up against the band.
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Banded squat
3 rounds x 15 repsBand above the knees, sit back, drive the knees out the whole way.
Coach's tip
Keep constant tension on the band - do not let it go slack. If you feel these mostly in your thighs, slow down and consciously push through the glutes.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.