BC's Band Glute Circuit

This is a 7 exercise mini-band glute circuit that you can do before a workout for glute activation or after a workout as a burnout. Here's what you're gonna do:

1. Glute Bridge: 10 reps, 3-sec pause
2. Squat: 10 reps, 3-sec pause
3. Lateral Walk: 20 steps each way
4. Quadruped Hip Extension: 30 reps/side
5. Standing Hip Extension/Abduction: 30 reps/side
6. Seated Hip Abduction: 30 reps, 3-levels
7. Hip-Hinge Abduction: 10 reps, 3-sec pause

[davewitty]

I’ve been searching YouTube for days looking for a glute band routine to help me recover. Male, 44, ski 100 days a year, mtb 100 days a year, hike and backpack. I have knee and back pain from weak glutes. My PT’s are giving me exercises for 90 year olds and don’t make sense to me. These exercises actually work for me and my situation. Thank you!

[Mega-knight_]

You are the ONLY person that is so thorough and clear about form in a way that is so effective I am FINALLY feeling the burn in my glutes. I’ve always been quad dominant in many exercises but holy cow my glutes are on fire for the first time!!
THANK

[ihatemrbean]

Watching this I was thinking oh this looks doable as a workout until i read the caption saying "you can do this BEFORE a workout for activation or AFTER a workout as burnout" SO THIS IS NOT THE ACTUAL WORKOUT. I actually feel the DOMS in my soul just thinking about it.

I'll do it as suggested anyway. thanks! great content!

[ritaparsons]

I have had the best results following Bret, I come from an era of lots of walking, running or cardio, never again. Bret you are the best!

[hilanapieterse]

This guy is solid gold. I'm using this tomorrow before my glute workout. He deserves way way more subscribers.

[francabenevente]

Just did this circuit x3 with your Glute Loop. Aaaaand I'm dying lol. Definitely a great at home main booty workout, not just for before/after 😊

[CXJacobJ]

My leg hairs hurt just looking at this.
Great info as always, love your stuff 👌👊

[geospas]

1. Glute Bridge: 10 reps, 3-sec pause 1:40
2. Squat: 10 reps, 3-sec pause 2:15
3. Lateral Walk: 20 steps each way 2:40
4. Quadruped Hip Extension: 30 reps/side 3:45
5. Standing Hip Extension/Abduction: 30 reps/side 4:40
6. Seated Hip Abduction: 30 reps, 3-levels 5:20
7. Hip-Hinge Abduction: 10 reps, 3-sec pause 6:20

[ssjenforcer]

WOW WOW WOW. I can't believe how much better my glute activation is with these tips.
His banded monster/sumo walk video is gold too! I have been taught a very inefficient way of doing most of these exercises before.
Great job, Bret!

[shiranyven]

I am from Iran and give you my best regards on behalf of all Iranians.I love you man.They said you were the glute God and they were right.❤❤❤❤❤❤

[melanieangulo]

I discover this routine in 2020 and I love it! Been doing it since then! It could be challenging but it’s totally worth it

[jessica__lozano]

Wow! My glutes will be burning after this. Great exercises and instruction. I learned some new ones, will try this out on my ladies today and myself tomorrow!

[StefaniaHorning]

Great workout and not onerous. A routine that can be done daily as not too many exercises or repetitions of sets.
Thanks Bret!😊

[drago]

This is a great video Sir. Great explanation and no fluff. Outstanding

[SofiaLarios]

Omg on the band quadruped hip extension, I thought I was the only one placing my hands like that.. Bret you're the best!

[Bleachdemon]

Big fan of yours, I have been using the workouts you wrote on T nation for injury prone lifters. I would not say I am super injury prone but I just turned 32 and I got hit by a car as a kid really bad so I have had some knee problems and I had injured my shoulder about a year ago from lifting. I really enjoy the exercises you chose and your style of workouts since I have always liked to pick and choose exercises from all styles of lifting that cover hip and knee dominant, vertical and horizontal push/pull etc. I do not do much bodybuilding style isolation exercises any more but your exercise choices on that article have really helped me develop power, strength, and size while being much safer.

[patriciagreen]

Brilliant. Thanks Bret. I’ve been searching for a workout like this over the last year and I’ve found it. Love the details so I can correct my form. 😁

[luisadelacruz]

Omg omg omg omg m, I did it before my workout, it was like 🔥🔥🔥🔥🔥🔥thx u GLUT MASTER 💪🏽💪🏽💪🏽💪🏽

[cindyd]

Thank you for all your amazing videos for glute development to do at home. I bought your Glute book on Amazon and love it!!!

[themoffateers]

My bands arrived yesterday & I’ve been playing with your exercises all yesterday and this morning 😁😁
Great informative video, thank you!!!!