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Work Your Glutes With This Mini Band Workout

Posted by Jill Derryberry on Jul 11, 2018 5:09:00 PM
Jill Derryberry
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Mini band

You probably have seen mini resistance bands around the gym.  These small circles are light, inexpensive, portable and easy to use to get a super effective workout.   The colors indicate the level of resistance which vary by brand, but generally the green is the lightest resistance, red is medium and blue is the heaviest.  They can be used for cardio, stability and strength, including both upper and lower body exercises. The workout below focuses on your lower body, especially your glutes.

Adding a mini band to these traditional lower body moves increases the impact. Not only will your workout be more effective with the band because of the added resistance, it will also help with your form and prevent injuries.    Placing the band above your knees during squats helps remind you to push your knees out, which can prevent knee pain and injuries such as strains and tears to your knee's ligaments (like your ACL).  Using the band also helps activate your glutes, increases hip mobility and because of the constant tension the band creates, has been shown to be more effective than dumbbells in some exercises. 

Perform a dynamic warm up prior to completing these exercises.  Complete each exercise 10-12 times before moving on to the next.    Complete all three then rest for a minute before starting again and repeating for a total of three rounds. 


mini band squatmini band squat instructions

Start with a mini band positioned just above your knees and stand with your feet shoulder-width apart.  Push your hips back and bend your knees to lower your body as far as you can, driving your knees outward against the band's resistance.  Pause, then slowly push back up to the starting position.

Side Lying Leg Raise

mini band leg raise

Lie on one side with a mini band just above your knees. The arm closer to the floor should be bent to a 90 degree angle, to support your head or place your arm all the way out on the floor and rest your head on your arm (as pictured).  Your other arm should be brought across your midsection, elbow bent at 90 degrees and palm planted firmly on floor.  Contract your abs and lift your top leg up to the ceiling, keeping your hips stacked. Maintain tension on the band at all times. Pause 1-2 seconds before bringing the leg back down. Continue for 10-12 reps and switch sides.

Hip Bridge

mini band hip bridge

Place mini band just above knees. Lie face-up with knees bent, feet hip-width apart, and arms resting at sides. Press into the heels of feet to lift hips up, squeezing your glutes and forming a straight line from knees to head. Slowly lower hips back down.  Repeat.

One Leg Hip Bridge

single leg mini band hip bridge

Remain in the hip bridge position, lifting one leg so your knees are still next to each other.  Squeezing your glutes and engaging your abs, lift and lower your hips while leg remains extended.  Repeat for 10-12 reps then switch legs.


Adding a mini band to traditional lower body exercises is not only a great way to add resistance, but it helps with your everyday performance by improving hip mobilization and glute activation.  Have questions about this workout?  Ask a trainer at LivRite!  Be sure to check out all of our great leg workouts


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Topics: Workouts