BC's Band Glute Circuit

This is a 7 mini-band circuit that you can do before a workout for


34 thoughts on “BC's Band Glute Circuit

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  2. WOW WOW WOW. I can't believe how much better my glute activation is with these tips.
    His banded monster/sumo walk video is gold too! I have been taught a very inefficient way of doing most of these exercises before.
    Great job, Bret!

  3. will this actually help tone on its own (doing multiple rounds) or is it only activation before other exercises? I think maybe I don't really understand the role of activation…

  4. Big fan of yours, I have been using the workouts you wrote on T nation for injury prone lifters. I would not say I am super injury prone but I just turned 32 and I got hit by a car as a kid really bad so I have had some knee problems and I had injured my shoulder about a year ago from lifting. I really enjoy the exercises you chose and your style of workouts since I have always liked to pick and choose exercises from all styles of lifting that cover hip and knee dominant, vertical and horizontal push/pull etc. I do not do much bodybuilding style isolation exercises any more but your exercise choices on that article have really helped me develop power, strength, and size while being much safer.

  5. 0:53 Band Glute Bridge: 10 reps, 3-sec pause

    2:00 Band Squat: 10 reps, 3-sec pause

    2:31 Lateral Walk: 20 steps each way

    3:30 Band Quadruped Hip Extension: 30 reps/side

    4:25 Standing Hip Extension/Abduction: 30 reps/side

    5:15 Seated Hip Abduction: 30 reps, 3-levels

    6:09 Hip-Hinge Abduction: 10 reps, 3-sec pause

  6. Loved the video, thanks so much! Also, there’s a girl or woman writing comments on other people’s videos saying that YOU, Bret Contreras, believe that if we train the gluteus medius and the gluteus minimus we’ll end up with way worse hip dips. Is that true?

  7. I want to buy one of your sewn flute loops but I don’t know the weights of the regular or strong one. I’m pretty certain I am a small. But I would like to know the weight of each before I buy. I’ve used an extra strong rubber band in the past and that worked for me. I wouldn’t be using this much for squating and stuff I will use it for leg lifts and duck walks and such so a little stretchier. Thanks!!!!

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