I’m excited to share a KILLER mini glute workout with you today. This workout is really going to set that booty of your’s on fire 🔥
After dislocating my shoulder a couple of weeks ago (*sad face*), I briefly thought my life was over and that I’d never be able to exercise again. After toning down the drama I realized that all hope is not lost, and that this would be a great opportunity for me to work at building my core strength.
And I totally consider the glutes to be a part of your core.
Glute training is something I focus on with the vast majority of clients I work with, both runners and non-runners alike. Many of the women I work with tell me they’d like a little more lift in their booties, but that’s not the only reason.
When I first started dealing with ITBS, I realized just how important it is for runners to work on strengthening their glutes, specifically the glute medius. I started incorporating all of the rehabilitative exercises I was doing into their programs as a prehabilitative approach so we could do everything we possibly could to stop those pesky running injuries in their tracks.
But over the years as I’ve started to work more closely with physiotherapists and chiropractors, I’ve realized just how much EVERYBODY can benefit from doing this kind of work.
Clients from all walks of life and of all different fitness levels are coming to me from these professionals, with “strengthen the glutes” being my main instructions.
So yes – if you’re looking to tighten & lift that booty of yours, this workout will definitely help. But it will also help you decrease your chances of getting injured if you’re a runner, and it will also help you wake up those inactive glute muscles if you spend the majority of your day sitting at a desk!
Resistance Band Glute Workout
These exercises look easy, but don’t let ’em fool you! If you’re doing them properly you’ll definitely feel the burn.
For this workout you’ll need resistance loop bands, preferably of different thicknesses. When I start these exercises with a new client, I tend to go on the lighter side because it’s easy to fake your way through the movements without really realizing it, even if you’re using a heavier band.
I like to make sure we’ve got the movement down pat and are feeling it in all the right places before going to the heavier bands. I purchased mine at Fitness Town, but these are also great and come in a variety of sizes.
It’s also important to make sure you keep the band just above the knees, not directly on top of the knee cap!
The key with all of these exercises is to keep your knee in alignment with your foot. With the band around the knees, the tendency will be for the knees to cave inwards – don’t let that happen! You’re missing all the juiciness if you do 😉 But at the same time, you don’t want to force the knees outward. Use that mind-muscle connection and focus on using the glutes to keep your knees in line with your feet.
Alright, well let’s get to it!
You can do this resistance band glute workout on it’s own for a little core quickie, you can do it at the start of your workout to activate your glutes (this is especially awesome before a run or deadlifting session), or you can do it at the end of a workout to really set those glutes on fire.
Complete the first set of each of the exercises, one after the other with little-to-no rest in between. Once you’ve finished the first set you can take a quick break if you need, then get back at’er for the second set!
Three Point Taps: 2x15ES (each side)
Monster Walks: 2x10ES forward and backward
Lateral Band Walks: 2x10ES
Banded Squats: 2×20
Have you ever used resistance bands like this? What are some of your favourite exercises to set those glutes on fire?