20 Min Intense Glute Workout at Home with Resistance Band

I was actually a little afraid of this workout after doing Caroline Girvan‘s Awakened Glutes & Hamstrings. Awakened Glutes & Hamstrings begins very similar to this workout and it really burned my glutes, hamstrings and outer thighs out big time. Though an intense and excellent workout, 20 Min Intense Glute Workout did not fry my glutes and hamstrings nearly as badly. I was really interested in this work because it uses nothing but a booty band and I am looking for some good travel workouts. This definitely qualifies. It worked my glutes and hamstrings very nicely. I used it this morning as a finisher for another workout. It is Memorial Day, so I have the day off of work and I decided to do a long workout this morning; Heather Robertson‘s Full Body HIIT Workout with Weights followed by this workout. The rests in this workout are very short and I needed every single 5 second rest period, especially as we progressed further into the workout. This is also has a very nice and thorough stretch. It’s only 3 minutes so I thought I would need something longer but it is actually a great little stretch. This workout is all about the glutes so do not expect a high calorie burn. I only burned 69 calories but that is not the point of this workout. The point is to give your glutes some intense and focused work with very little equipment. It accomplishes that objective perfectly.

This workout is done interval style. Each exercise is done for 25 seconds followed by 5 seconds of rest. There is a timer in the upper left hand corner of the screen, counting down your intervals and recoveries. When there is about 10 seconds left in the exercise, a video appears in the upper right hand corner of the screen previewing the next exercise.

20 Min Intense Glute Workout is 27:16 minutes; 2:30 minute intro, no warm up and 3 minute stretch. Equipment: fitness mat, a chair or bench and a booty band/resistance loop. You are wearing the booty band the entire workout. You do not remove it until the stretch. In order to get the most out of this workout, there should always be tension on the booty band except during your recovery/rests.

  1. Mat abduction (lay on mat, booty band around thighs just above knees, open and close knees)
  2. Up & down abduction (with knees wide, pushing against band, raise and lower hips)
  3. Hips up abduction (keep hips elevated and open and close knees)
  4. Repeat #2
  5. Repeat #1 but with heels together
  6. Repeat #2
  7. Repeat #3 but with heels together
  8. Repeat #2
  9. Single leg abduction (keep hips elevated, step one foot out to side then back in)
  10. Repeat #2
  11. Repeat #9 on other leg
  12. Repeat #2
  13. Bridge pulses (hold at top of glute bridge and pulse hips up)
  14. Repeat #2
  15. Bridge hold (hold isometrically at top of glute bridge)
  16. Repeat #2
  17. 35 second rest
  18. Hip thrust abduction (booty band is still around thighs, lean back against your bench or step, knees bent and open so there is tension on band, and feet on floor, keep hips raised isometrically while opening and closing knees)
  19. Hip thrust (raise and lower hips)
  20. Repeat #19 but with heels together
  21. Repeat #19
  22. Hip thrust single leg abduction (raise one leg, raise hips and hold while opening raised leg out to side, lower hip while also lowering foot to floor)
  23. Repeat #19
  24. Repeat #22 on other side of body
  25. Repeat #19
  26. Hip thrust pulse (keep hips raised at top of hip thrust and pulse hips up)
  27. Repeat #19
  28. Hip thrust hold (keep hips raised isometrically)
  29. Repeat #19
  30. 35 second rest
  31. Squat pulses (standing now, band still around thighs, legs wide enough that there is tension on band, lower into squat and hold at bottom of squat, do small pulses)
  32. Slow full range squat
  33. Squat hold (hold at bottom of squat isometrically)
  34. Repeat #32
  35. 45 degree rear step (lower into partial squat and hold, tap one leg in out behind you on a 45 degree diagonal)
  36. Repeat #32
  37. Repeat #35 on other leg
  38. Repeat #32
  39. Alternating side step (lower into partial squat and step one foot out to side then back in, alternate legs)
  40. Repeat #32
  41. Squat walk (lower into squat and side step walk to side the length of your mat and back)
  42. Repeat #32

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


12 thoughts on “20 Min Intense Glute Workout at Home with Resistance Band

  1. I just wanted to let you know that I did the Girvinated Glutes today because I knew Caroline used the mini band in it and it was my chance to use my brand new bands that arrived a couple days ago. I bought the ones Caroline uses. Holy cow, do they make a difference! Or at least I think they do. I was using a 45 lb dumbbell throughout the workout which is heavier than I usually grab, so my tiredness is probably at least partly from that. So I’m going to do the 20 min glute workout again on Friday with the new bad so I can tell if ithe band purchase has really been a good one. 😁

    Liked by 1 person

    1. Let me know how it goes! The right band does make all the difference. I know when I changed to the cloth booty bands it made a huge difference in my workouts. I hate the rubber ones now and only use them when I am afraid the exercise will ruin my cloth loops. I don’t think I am ready to up to 45 yet–using 40 burns my glutes out. But who knows. I am not doing Girvinated Glutes until July, maybe I will be ready to increase by then.


      1. This question has nothing to do with this thread … but I’m wondering if you pre ordered Cathe’s Boss Band workouts which come out late next month, or if you’re going to buy them? I bought the DVD and band bundle because I liked the cloth feature of the bands but I think now it was wasted money to get the bands because they won’t be strong enough for me … ?

        Liked by 1 person

      2. Yes, I bought the whole package. Cathe is always an autobuy for me and though I am happy with my current booty bands, the package came with other resistance bands I am interested in. Plus, I don’t mind having back up booty bands. I know that until I bought my cloth bands the booty bands I bought from Cathe years ago (when Xtrain came out) have been my absolute favorite for years and I have A LOT of booty and resistance bands.


  2. Sometimes I feel like I’m stalking you because I see your workouts and think oh, that’s a great combo that I have to try! 😁 Today I tacked this one on to Heather’s HIIT like you did above. Knowing that my gray mini band wasn’t going to cut it, I doubled it up with my black heavy band. It made things more challenging but there’s still room for more. I ended up ordering the bands that Caroline uses (thanks again for the link!). They should be here tomorrow so I’ll have to do this workout again to see if the band is any tougher than what I had.

    Liked by 1 person

    1. This one was definitely not one of Caroline’s more advanced workouts. I was actually expecting it to be much more challenging than it was. But it is a great travel workout. I am going on a long vacation in August and I will definitely be using this workout.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s