Workouts · Strength

Band Glutes in 20

Monster walks, shuttles, and pull-throughs — the mini-band burn that wakes sleeping glutes.

20 minbeginnerbandstrengthmoderate
Why it works. Bands load the glutes in the side-to-side plane weights ignore — the missing dimension for desk-sitters.

Warm-up

March in place — 45s
Bodyweight glute bridges, slow — 45s

The workout

  1. monster walk — 3 × 12 reps
    rest 40s
  2. resistance band shuttle — 3 × 10 each side
    rest 40s
  3. band pull through — 3 × 12 reps
    rest 45s
  4. single leg bridge — 2 × 8 each side
    rest 40s

Cool-down

Figure-four glute stretch, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

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