Resistance Band Glutes Workout for Intermediate
A resistance band glutes workout for intermediate that you can do anywhere with a set of resistance bands. 6 exercises, about 47 minutes, targeting abductors, glutes, hamstrings.
| Level | Intermediate |
| Equipment | Resistance Band |
| Time | About 47 minutes |
| Muscles | Abductors, Glutes, Hamstrings |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Hip Extension with Bands | 4 × 8–12 |
| 2. Hip Lift with Band | 4 × 8–12 |
| 3. Band Good Morning (Pull Through) | 4 × 8–12 |
| 4. Monster Walk | 4 × 8–12 |
| 5. Single Leg Glute Bridge | 4 × 8–12 / side |
| 6. Glute Kickback | 4 × 8–12 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Hip Extension with Bands
Secure one end of the band to the lower portion of a post and attach the other to one ankle. Facing the attachment point of the band, hold on to the column to stabilize yourself.
2. Hip Lift with Band
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
3. Band Good Morning (Pull Through)
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
4. Monster Walk
Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart. To begin, take short steps forward alternating your left and right foot.
5. Single Leg Glute Bridge
Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
6. Glute Kickback
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
More workouts like this
Gear for this workout
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.