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20 Min INTENSE GLUTE WORKOUT at Home with Resistance Band - Caroline Girvan

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Rating: 4.0; Vote: 1

Grab your band and let-s target our glutes! This 20 minute glute resistance band workout will be focusing on targeting, isolating and activating the entire glute muscles, hips and hamstrings. The hip abductors are important glute exercises and sometimes overlooked, however they contribute to ability to walk, stand and rotate legs. For this at home glute workout, all you need is a band and a mat. You can use any small mini band or if you have a larger resistance band simply double it up! Throughout this entire resistance bands workout, try to remember -knees out and hips high-! The point of the glutes band work, it to provide resistance so really increase intensity by widening as far apart those knees. And in the squats, knees out when coming down and rising up! Each exercise is performed for 25 seconds, with 5 seconds to get ready for next exercise. The mini band workout is split into 3 parts: bridges, hip thrusts and squats. As you will see below, every other exercise is a up and down movement so up and down abduction, hip thrust and squat! MAT ABDUCTION UP & DOWN ABDUCTION HIPS UP ABDUCTION UP & DOWN ABDUCTION MAT ABDUCTION (heels together) UP & DOWN ABDUCTION HIPS UP ABDUCTION (heels together) UP & DOWN ABDUCTION SINGLE LEG ABDUCTION UP & DOWN ABDUCTION SINGLE LEG ABDUCTION (opposite leg) UP & DOWN ABDUCTION BRIDGE PULSES UP & DOWN ABDUCTION BRIDGE HOLD UP & DOWN ABDUCTION Rest 35 seconds HIP THRUST ABDUCTION HIP THRUST HIP THRUST (heels together) HIP THRUST HIP THRUST SINGLE LEG ABDUCTION HIP THRUST HIP THRUST SINGLE LEG ABDUCTION HIP THRUST HIP THRUST PULSE HIP THRUST HIP THRUST HOLD HIP THRUST Rest 35 seconds SQUAT PULSES SQUATS SQUAT HOLD SQUATS 45 deg REAR STEP SQUATS 45 deg REAR STEP SQUATS ALTERNATING SIDE STEP SQUATS SQUAT WALK SQUATS These specific exercises are perfect for a beginner to glute activation exercises and for those not new, these are a great warm up, a main workout or burnout to finish!
Date: 2022-05-17

← 1 Hour FULL BODY WORKOUT at Home - No Repeat and Low Impact - Caroline Girvan

20 Min PLYO HIIT WORKOUT at Home - Full Body Explosive Power - Caroline Girvan →

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Comments and reviews: 10

UKRed
I think I-m doing something wrong during all the hip thrusts. I could really feel the burn in my lower quads and outer leg above the knee, but almost nothing in my glutes. It felt like I was just trying to keep the band taut. Maybe I was trying not to let my feet slip instead of focusing on glutes. Also, what-s the ideal neck position when doing hip thrusts? Look forward at all times; rest head on sofa/chair and look upwards; or keep neck neutral and therefore your eyes track forward as your upper torso lowers, and then to the ceiling as your hips raise?
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Chelsie
Hey Caroline! Love this! I'm just curious as to of I'm feeling what i should be feeling like maybe my form isn't right I'm not really feeling challenged in my glutes and I'm feeling more burning in my calves and knees and top of my thighs. When i see you strain like your butt and back thighs are being effected I'm not really feeling that and it makes me wonder. Could this be because I'm just not doing it properly? Your feedback would be appreciated!
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Matthew
Hi Caroline. just done this. It is a brilliant burner. really good. I wanted to say that I bought one of the fabric bands that you use (from your Amazon link of course. I am really pleased with it. it is much more comfortable than the latex one I used before and gives a much better resistance. I would certainly advise anyone to get one! Brilliant workout again. thank you. Matthew
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Melinda
- - - about sums it up! -- That was superb. Have been wanting to do this one for quite some time! It did not disappoint! The floor part was my favorite. my glutes were near cramping to hold on haha. Thanks Caroline!
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PEE
That's a great workout! I've tried soo many others that just don't activate my glutes at all. So far it has actually been challenging. Can't wait to finally see results.
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Chris
First session and I liked it. Trying to fix my knee pain from cycling and I read this can help, Ill keep with it for a few months see how get on, many thanks.
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Rebekah
Finishes glute work and immediately stretches abs? Hahahahahaa it takes a lot to make me laugh after a burner like this though - great workout!
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Rachel
It-s an old one but just had to revisit because so much effort has gone into these videos and love the memories of lockdown workouts -----
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JaJeJiKa
i also felt the burn in my legs. has anyone else? maybe i-m doing something wrong idk but i definitely felt it in my glutes and my legs
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Patricia
I started doing your booty workout video for 2 days now and I can feel the burn while working out my booty! I absolutely love this! --
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