Glute Workout: Double Results With These 4 Moves

A Glute Workout Sure To Pump You Up

Frequent glute workouts are one of the best ways to improve the strength, shape, and balance of your backside.

Trouble arises if you don’t let your muscles rest and recover between sessions. I’ve found the best method for building bigger glutes is upping the volume while lowering the weight you use.

This isn’t to say you should never use heavy weights when working your posterior chain. But short, frequent bodyweight and bands glute sessions are a great way to not only grow rounder and stronger but also help you recover better.

These 4 glute-building moves are staples in my training, plus the workouts of my clients and workout program members.

I’ve also included a quick butt workout at the end that you can do 2-3 times a week on its own or at the end of your workout.

Double-Band Glute Bridge

  1. Place a medium weight loop band around both feet. Wrap the band around the hips. Place a heavy weight min band above the knees.
  2. Lie on your back, making sure the back is flush with the floor by pressing the low back and shoulders into the mat.
  3. Hinge at the hips by pressing the pelvis toward the ceiling with the glutes. Drive the heels into the floor.
  4. Lower back to starting position, keeping tension on the glutes throughout the movement.


Band Prone Single-Leg Hip Extension  


  1. Place heavy band above both knees.
  2. Kneel over a box or bench, with the hips positioned at the end.
  3. Extend through one hip, locking out the glute at end range.
  4. Return to starting position and repeat reps on one side. Switch to the other side.


Side-Lying Hip Raise


  1. Lie on one side with elbow beneath the shoulder and hips and knees bent.
  2. Raise top arm overhead for stability.
  3. Drive the hips toward the ceiling while raising the top knee. This movement abducts both hips.
  4. Return to starting position and repeat for reps on one side. Switch to the other side.


Supine Band Abduction With Anti-Internal Rotation


  1. Lie on your back with a light mini band around the midfoot.
  2. Extend your legs overhead, while pressing the low back into the floor.
  3. Abduct the hips by moving the feet apart. It will be a small movement.
  4. Slow down the pace and hold tension against the bands for a greater workout.


The Quick Glute-Building Workout Routine


Now you’ve got new moves to test out, so it’s time to put them all together. Work through this as a circuit, resting 30-60 seconds between sets.


1a. Double-band glute bridge: 4 sets, 10-12 reps

1b. Band prone single-leg extension: 4 sets, 8-10 reps each side

1c. Side-lying hip raise: 4 sets, 8-10 reps each side

1d. Supine Band Abduction With Anti-Internal Rotation: 4 sets, 10-12 reps

Try this circuit 1-3 times per week for 6 weeks total to see some awesome gains in your glutes!



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