You Only Need 7 Minutes and a Resistance Band to Sculpt Stronger Glutes — Here’s How It Went
I’ve experienced all kinds of leg day exercises, from heavy barbell squats to intense plyo circuits. But I was not ready at all for how simple a resistance band could still feel intense despite it just being a small part of the seven-movement glute circuit which I got from Bret Contreras, “The Glute Guy”.
The creator of a popular hip thrust workout is Contreras, a man trusted by many fitness pros, who is committed to training the glutes efficiently. But this time, I decided to bring the expediency and strength of a resistance band into another dimension—a mini band glute workout you can be done anywhere in under 10 minutes.
I took a couple of bands and opted to follow this viral seven-minute glute routine. Here’s how it went and why this might become your next favorite lower body burnout.
How the 7-Move Glute Workout Works
This routine is developed to either wake up your glute muscles pre-exercise or really burn out the butt after finishing it. If you are the one who likes to train glutes, you can have one round before the workout, or you can work your muscles two or three rounds after that to give them a final turn-off.
The exercises are done with a band that makes up the seven moves. A mini resistance band is all you need—or if you are up for it, you can double up on bands for the extra challenge. The intention is not speed, but rather control. Pause the exercise where it is needed, and with each repetition work against the band resistance.
Here’s what the circuit includes:
1. Glute Bridge (10 reps, 3-second pause)
Position the band above your knees, lie down with knees bent and feet hip-width apart. Lead your hips upwards and outwardly push your knees into the band. Hold before descending at the top of the movement. This part immediately emphasizes — it’s nothing but contraction and resistance throughout the exercises.
2. Band Squat (10 reps, 3-second pause)
The band can be worn a little above or below your knee. Squat and hold in the lower part while you try to prevent your knees from getting caved in. The sudden activation of the outer glutes sends a powerful signal of workout.
3. Lateral Band Walk (20 steps each direction)
Without moving the band, take a parallel position to the ground and walk sideways. The purpose is to keep the band tense all the time. My side glutes did all the work — stability muscles were overworked.
4. Quadruped Hip Extension (30 reps per side)
Start on your hands and knees, with the band looped under one knee and kick the other one up and back. Your glutes are fully targeted in such a way that they contract deeply.
5. Standing Hip Extension with Abduction (30 reps per side)
Place yourself to be supported, ensuring the part remains stable. Project the leg back and a little outwards and the point of focus has to be control, not the height of the raise. It’s really a worthy championship when the very band assists back.
6. Seated Hip Abduction (3 sets of 30 reps)
Sit at the end of a bench or any other safe surface, feet wider apart with the band just above your knees. By pushing your knees outward you deliver 30 reps in the three different positions: leaning back, upright, and leaning forward. It can be very tiring but the glutes will definitely catch fire.
7. Hip Hinge Abduction (10 reps, 3-second pause)
In a squat-standing position performed from the hip-hinge, work with your knees and resist the action of the band at the same time the spine must remain neutral. Adding the pause at the end of the phase definitely puts under tension.
My Experience Doing the Full Circuit
Three bands were what I picked — light bands for the upper part of the leg and the lower band for squats. For the first round, it seemed like a good warm-up. However, already in round two, I was having second thoughts about my life. And in the third round? Oh no, it was the burn area.
On paper, this may seem not so tough a workout, but the number, speed, and focus on the buttocks muscles make it really difficult. And what isn’t there to like? It can be adjusted. Newbies can stay to a single round using a light band, while advanced lifters can pile up resistance and go for one, two or even three rounds.
The standing and seated abduction variations are the workouts that make gluteus medius and minimus sore – the parts usually missed when talking about the leg day routine. These muscles play a crucial role in hip strength and stability, especially when it comes to running, weightlifting, and posture correction (if that’s what you need).
Why This Works Without Weights
Through the resistance bands, the tension is maintained constantly, engaging the muscles to work at 100% capacity while in action. Such tension, together with repetitions that are high in number and well-timed pauses, brings about metabolic fatigue – that is to say, the energy of endurance and muscle tissue formation.
Despite the light weight, the time the muscles are under strain and their activity are on the same level as those caused by machines or free weights. If anything, the movements are more functional and thus, the muscles are more efficient in their work, preparing your body for activities like running, climbing, or squatting.
If you’re looking to work well your glutes without the use of gym equipment, this short resistance-band circuit gives you results in seven minutes. Be it quick, portable, or potent, it’s definitely the kind of workout that would leave you panting. Whether you use it after lifting heavy weights or undertake it separately, it’s a total win for developing your glutes towards a more shapely and strong condition — no barbell involved.
And try out this one the next time you have to top off your leg day. Your bum may not want to thank you now… however, they are going to display the effects afterwards.
