Resistance Band Glute Workout At Home

Resistance Band Glute Workout At Home

Using resistance bands will promote glutes size, roundness & fullness. Train your glute maximus, glute medius, glute minimus and hamstrings at home!

Attaching resistance bands to our heavy duty ankle straps allows you to perform cable machine style exercises such as; kickbacks, straight leg side kicks, cable abductions & bent legged kickbacks to target the entirety of the glutes.

Have a go at the below glutes workout:

You will need: a glute band for the glute activation, resistance band and ankle straps.

Glute activation - aim to do 15-20 reps of the following exercises:

  1. Seated Band Abduction
  2. Band Glute Bridge

 Complete 3 rounds

Main Workout:

  1. Hip thrust with resistance band & glute band / 5 x 15 reps

Band hip thrust.jpg

    1. Straight leg kickback / 4 x 15 reps each leg

 Kickbacks 2Kickbacks

    1. Side abduction / 4 x 12-15 reps each leg

 Side abductionSide abduction 2

    1. Kneeling bent legged donkey kicks / 4 x 15-20 reps each leg

 Kneeling bent legged donkey kicksKneeling bent legged donkey kicks 2

    1. Band pull through / 4 x 20 reps 

Band pull throughBand pull through 2

Try to squeeze your glutes at the top of each rep to get the maximum benefit from the exercises. Do not rush the reps, keeping the muscles under tension for longer will lead to greater glutes growth.

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