15 Minute at Home Booty Band Workout for Strong Glutes

15 Minute at Home Booty Band Workout for Strong Glutes is a short thigh and glute burn out! I am currently limited in what I can do but I was missing Heather Robertson’s workouts. Luckily she has a few that have no impact, no dumbbells and no plank based moves. This is one of them. I used my medium EnriQ booty band for this and it seriously fried my legs. I finished this off with Heather’s Leg + Butt Burner and my glutes are still singing.

This workout is set up interval style however, there are very few rests. You do 20 seconds of work + 10 seconds of either a pulsing or isometric version of the exercise. Occasionally you do get a 10 second rest. Serious burn out!

15 Minute at Home Booty Band Workout for Strong Glutes is 16:30 minutes; 45 second intro. Equipment: booty band (fire walker loop) and a fitness mat. For the entire workout the booty band is around your thighs, above your knees.

  1. Side Squats for 20 seconds (lower into squat and step side to side, never raising out of squat)
  2. Squat Pulse for 10 seconds
  3. Full squat for 20 seconds (legs wider than hip width)
  4. Hold squat isometrically for 10 seconds
  5. Glute Bridge for 20 seconds
  6. Hold at top of of glute bridge and pulse knees out against band for 10 seconds
  7. Single Leg Bridge for 20 seconds (one leg is extended up to ceiling)
  8. Leg Drop for 10 seconds (hold hips at top of glute bridge while raising and lowering straight leg)
  9. Repeat #7 & 8 on other side of body
  10. Side Lying Leg Lift for 20 seconds (lay on side and raise and lower straight leg)
  11. Side Lying Leg Pulses for 10 seconds (hold leg at top of lift and pulse leg against band)
  12. Clam Shells for 20 seconds (lay on side resting on elbow, both knees are bent, insoles of feet are together, both feet are raised off ground and bottom knee is pressed into ground, in this position, open and close top leg)
  13. Repeat #10-12 on other side of body
  14. Rest for 10 seconds while also rolling onto your stomach and placing your forehead on your hands
  15. Glute Lifts for 20 seconds (laying on belly, both legs bent and feet raised to ceiling, push both feet up toward the ceiling)
  16. Lift and Pulse for 10 seconds (still in same position as #15, keep thighs/knees raised and pulse feet toward ceiling)
  17. Hammie Curls for 20 seconds (still laying on belly, keeping knees raised, bend and straighten legs)
  18. Rest for 10 seconds while pushing back into child’s pose
  19. Donkey Kicks for 20 seconds (on all 4s, raise one bent leg behind you and push foot up to ceiling)
  20. Kick + Pulse for 10 seconds (still in same position as #19, keep leg/foot raised and pulse/pushing up to ceiling)
  21. Repeat #19 & 20 on other leg
  22. Fire Hydrant for 20 seconds
  23. Lift + Pulse for 10 seconds (keep leg raised at top of hydrant and pulse)
  24. Repeat #22 & 23 on other side of body
  25. Rest for 30 seconds
  26. Repeat #1-24

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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