20 Min INTENSE GLUTE WORKOUT at Home with Resistance Band

20 Min INTENSE GLUTE WORKOUT at Home with Resistance Band

Hi everyone and welcome. So today we have a great focused workout. All you will need is your mat, obviously, a band of some sort and also a chair for hip thrusts. So basically the timer is going to be on 25 seconds of work.

Five second rest: the whole duration. We’re, going to be on the mat first of all for eight or nine minutes, or so we’ll, be doing our sort of glute bridges. What i would say think about those knees going out the entire time whether you’re, coming up or down, staying low staying high knees are out, especially when you’re coming up and down.

Then we’re on to our chair. You’re, going to need a chair just to sit on for your hip thrust, so the top of your will be resting on the chair for your hip thrust and again think about hips high knees out.

That is really important if you want to get as much done in this workout as possible. This should be really challenging everyone, so i mean you should be hopefully taking a little bit of a break. You’ll.

See me definitely struggle. I will be aiming for those knees out the entire time as best i can. Then we finish with some standing squats so again, knees out get those knees out. Keep the chest up. Push the bum , you’ll, see my squats are going to be very slow.

It’s because i’m, really pushing my knees out as far as i possibly can. So i’m, definitely going to make it as hard as i possibly can. You will see me struggle if i do take a break. Please carry on as you would normally um and take your breaks as and when you need it, you will get a five second break in between everything.

So, yes simply follow along what i would say, as well with this, in between every single exercise is an up and down motion. So with the glute bridges in between every exercise, you’ll, go into 20 seconds up and down knees out, hips high.

Then we go on to our hip thrusts. Every other exercise is going to be up and down knees out, hips high. When we come to the squat again, every every other exercise is going to be squats up and down feet.

Normal position, maybe slightly out with the toes and then the knees are coming out the whole way up and down. When you go up and when you come down, you’re, pushing those knees out. If you don’t it’s, going to be very simple and you’ll just be doing bodyweight squats.

This is not about that. This is about engaging all around the glutes okay. So basically you’re. Trying to get the knees out, hips high, think about that the entire time so yeah. I hope you really enjoy this workout it’s about 20 minutes.

You will need, of course, your band, a chair and a mat.



23 thoughts on “20 Min INTENSE GLUTE WORKOUT at Home with Resistance Band

  1. 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

  2. A beautiful Add-On! Absolutely loved it even though I lost the feeling in my legs afterwards.
    Also, if at any point someone needs to read this: I started exercising and bought resistance bands – couldn't handle X-Light. Today I realised I did the whole workout using X-Heavy, the last black band in a pack. You can do it too! Be consistent and enjoy this Epic Challenge of You vs You. You've got this!

  3. Hi Caroline, could you maybe explain to me on which points I have to focus or keep on mind while doing the hip thrust? I somehow didn‘t feel the burn doing it..

    I really love your workouts 🥰

  4. Really loved that workout. It aches in a lovely way and having injured myself X2 times in the last year I find these workouts fun and safe for an oldie like me 🤣. I wish I had found you sooner 😭 and maybe I wouldn't have needed the knee surgery I acquired from jumping around the room!

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