30 Min GLUTE & OUTER THIGH WORKOUT at Home with Band

This 30 minute workout will focus on targeting, isolating and activating the glute medius and glute minimus. These exercises are perfect for a beginner to glute activation exercises and for those not new, these are a great warm up, a main workout or burnout to finish!

The hip abductors are important glute exercises and sometimes overlooked, however they contribute to ability to walk, stand and rotate legs.

For this at home glute workout, all you need is a band and a mat. You can use any small mini band or if you have a larger resistance band simply double it up!

With the glutes band work, really push this by widening as far apart those knees. And in the squats, knees out when coming down and rising up!

LYING ABDUCTION
LYING ABDUCTION PULSES
LYING ABDUCTION HOLD
ABDUCTION UP & DOWN
BRIDGE ABDUCTION
BRIDGE ABDUCTION PULSES
BRIDGE ABDUCTION HOLD
LYING ABDUCTION TO BRIDGE ABDUCTION
ON HANDS ABDUCTION
ON HANDS ABDUCTION PULSES
ON HANDS ABDUCTION HOLD
DONKEY KICK
DONKEY KICK PULSE
DONKEY KICK HOLD
DONKEY KICK
DONKEY KICK PULSE
DONKEY KICK HOLD
HOVER ABDUCTION
STRAIGHT LEG LIFT
LIFT TO REAR
LEG LIFT PULSE
LEG LIFT HOLD
STRAIGHT LEG LIFT
LIFT TO REAR
LEG LIFT PULSE
LEG LIFT HOLD
SLOW SQUATS (push knees out)
SQUAT PULSES push knees out)
CROSS OVER
CROSS OVER

I hope you enjoy this mini band workout! I feel a serious burn!!

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[stefffy]

I seriously don’t need to follow anyone else!
1.Simple workouts.
2.No talking!
3.Intense!!
My thighs on fire!

[audreybutlermk]

I LOVE that you're so real and sometimes struggle with getting through a set! I also appreciate that there is no yelling instruction....relaxing even. Thank you!

[francisca]

I I LOVE the way she teaches us with the hand gesture before starting every movement! I think ill comment in every vid she uploads while i cry following her workout😂❣️

[diba]

I LOVE YOUR WORKOUTS! PLEASE DO MORE GLUTE AND THIGH EXERCISES WITH RESISTANCE BANDS. THIS WAS ABSOLUTELY EPIC❤️

[malakamer]

can we just appreciate how the resistance band is the same colour as the flowers and the little fly-in text 😍 i come to caroline's channel for the workouts, but the aesthetics just make my eyes extra happy 💓

[katianaelyse]

Pro tip: keep a stress ball on hand when doing Caroline's workouts so you don't pull the carpet out. :)

[kgibson]

Caroline, I had started following SO many YouTube fitness channels during quarantine, and I have since unfollowed every single one except for yours! I LOVE training with you! Thank you so so much for these workouts.
This one had my side glutes I've done all of your workout series and have loved them all. My husband is only slightly less appreciative of the workouts because now my booty is less jiggly/soft and so much firmer/tighter haha! I have definitely seen a transformation in my body since working out with you. Thanks again for all that you do! I hope you get recognized in a big way for the work you're putting in!!

[lkhn]

I'm almost 63 years old, and have had many bone replacements over the last 4 years due to osteoarthritis. Your workouts are FABULOUS! After full knee replacement last October, I still can't kneel, but I've found a way to modify your workouts so I can still get it done. Thank you so very much for keeping me in shape and feeling good about myself. God bless.

[x-Bella-x]

Biggest burn I've felt in my glutes from a home workout👌🏼👏🏼

[rach]

OMG!! So glad I was in the house on my own I was cursing like a sailor! Such a good workout! Slightly scared of how I’ll be walking tomorrow 😂 Caroline never fails and it’s nice to see her being real and showing the struggle makes me feel like less of a failure when I’m close to tears 😂 keep up the good work!

[melissapoirier]

I love how there is no talking in your videos! I’ve been working out for years, it feels annoying to listen to a detailed explanation of each exercise while standing there waiting for the exercise to start. I’ve never seen anyone else do this, I love it!

[MegaBabygal]

Who in the hell is thumbs downing any of Caroline's workouts? Unbelievable. Haters will always be haters! @caroline THANK YOU SO FREAKING MUCH for your workouts. Im in danger of overexercising because your workouts are SO brilliant! Love!

[samantha]

yes! I feel my glutes way more when I use a band while I do bridges---it makes it more challenging

[estrella]

I know this video is a couple years old but as a beginner its so amazing finding a workout that really effectively targets muscle groups and poses a challenge without it being overwhelming, as the moves are easily coordinated and move slowly which at least for me, is perfect as lack of coordination tends to make a lot of workouts extremely frustrating as I continually have to pause and rewatch and try and get the moves right. With this I can lose myself in the workout. Fantastic

[mkarina]

O m g I’ve done various YouTube workouts and I have to say she is the only person who not only makes my glutes burn but also my thighs, my knees everything. Her workouts actually challenge me

[mlcarrs]

Who else felt like a feather doing leg cross over because that band was removed?!! Lol!

[isabellaalmeida]

Caroline, I’d literally love you forever if you gave us more of these legs and glutes workouts with bands! I still don’t have weights so I’ve been repeating this and your 20 min glute band routine for 2 weeks now! I love your workouts smmmm ❤️ love from Brazil

[taliaparker]

HANDS DOWN THE BESSSST GLUTE WORKOUT IN THE WORLD!!!! 👏🏼 ❤️

[sorayaoomerjee]

I just realized you colour scheme your outfits with the instructions. Love that little touch!

[kthxciao]

My absolute fave lower body workout! It's hard work, but it still feels fun and relaxing - 'cos I'm mostly on the mat. Love that it's 30 mins. Thank you sooo much.