10-Minute GLUTE ACTIVATION Warm Up | Do These 10 Banded Glute Exercises Before Leg Day!

Fire up your glutes with this 10-Minute Glute Activation Warm Up!

10 of the best Glute Activation Exercises -- and you won't see a single lunge (great for anyone who has knee issues!). BONUS: it's low impact and no jumping, so you can easily do this workout in an apartment!

✨THE WORKOUT: 10-Minute Glute Activation Warm Up with Resistance Band ✨

► EQUIPMENT: Mini Loop Resistance Band
👉My resistance bands are from Hope Fitness (affiliate link):
*Discount Code: NML
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 10 Glute Activation Exercises
✔️ Timed Intervals (40 seconds of work per exercise, 20 second rest between exercises)
✔️ Complete All 10 exercises x1 Set

►Workout Outline:
1️⃣ Banded Squats
2️⃣ Banded Single Leg Hip Abduction, Right
3️⃣ Banded Single Leg HipAbduction, Left
4️⃣ Banded Side-to-Side Squats
5️⃣ Banded Squat + Knee Drive (hip flexion), Right
6️⃣ Banded Squat + Knee Drive (hip flexion), Left
7️⃣ Banded Hip Hinge
8️⃣ Banded Kickbacks
9️⃣ Banded Monster Walk, Frontal Plane (side-to-side)
🔟 Banded Monster Walk or V-Walk, Sagittal Plane (front/back)

►TIME STAMPS:
00:00 Workout Introduction
01:20 Banded Squats
02:05 Banded Single Leg Abduction, R
03:09 Banded Single Leg Abduction, L
04:08 Banded Side-to-Side Squats
05:13 Banded Squat + Knee Drive, R
06:19 Banded Squat + Knee Drive, L
07:09 Banded Hip Hinge
08:16 Banded Kickbacks
09:06 Banded Monster Walk (Frontal Plane)
10:10 Banded Monster Walk or V-Walk (Sagittal Plane)

❤️ Lean more about the benefits of Glute Activation in this post on NML:

► Cue up your favorite music, press 'play', and let's knock it out!
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⭐️TRY one of my popular BOOTY WORKOUTS:
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#gluteactivation #gluteworkout #resistancebandworkout

[tarashepard-long]

This was great. Loved the no repeat- and the standing and then on the ground

[EternalConfusion]

Didnt want to workout, low energy, but did it anyways but knew I wanted to start off with a workout that's going to uplift me... This woman is the perfect solution for this!!

[nourishmovelove]

Good morning! I'm SO excited about this quick glute activation workout -- my goal is to film more of these quick, 10-minute workouts which you can then mix + match into your own custom workout of the day. Any requests for a FAST workout you'd like to see? Let me know what you think of this one! -- Lindsey

[laylakhamis]

I just went on the final move for another minute just because the burn felt soooo gooood!!! (33 weeks pregnant and loving your workouts!!)

[KellyLS]

I have commented on this routine before but I have to say again how much I love this one! I injured my knee a couple weeks ago and I am just now able to get myself back into squatting. These moves with the band have helped me to feel that I am not losing strength in my legs due to injury while still not putting any extra pressure on my knee like weighted squats. Plus, there is no jumping and no twisting moves so I don’t have to modify at all. Thank you so much! This video and your recent 10 minute beginner tabata have been on my roster and are helping to keep me sane in this recovery time! I will never take my knees for granted again!

[redridinghood]

Great workout for a busy day. Done ✅. Waiting for the soreness tomorrow

[jessicacleary]

Thanks! MY QL (quadratus lumborum) spasmed this week. I did this and my QL released. I'm a chronic sitter at work and my glutes frequently shut off. This is PERFECT for the office.

[amandahoward]

This really got my blood flowing and heart rate up in just 10 minutes! My headache already feels lighter! I needed this!

[emilydicarlo]

I've been noticing some knee pain after leg workouts, so I decided to try this to see if it would help me see what I was doing wrong - and it did! Having the resistance band on made me realize what part of my glutes I should be focusing on, and to take the weight out of my knees. THANK YOU!

[michellekaiser]

I've been looking for a glute activator and this worked perfectly. Thank you!

[crissyphillips]

great class. Thank you. Glutes are seriously activated.

[danielapanasci]

I want more! 😄 This workout really targeted the booty, I would love a full butt workout with mini bands. Way to squeeze in a mega burn in 10 minutes! Ty!

[catherinecuera]

my first time trying a resistance band an first time activating my glutes.
thank you for this quick but efficient video.
will definitely use it now as a warm up.

[lizschmeichel]

That was awesome! Not a fan of mini bands but you're changing my mind, LOL! Now to the 20-Minute Booty Band Workout - Thank you, Lindsey!

[lauraconnors]

Thanks for the workout Lindsey! Felt it more in my hamstrings and thighs except in the V walks….not sure why?….maybe because I’m just getting back into it🤷🏻‍♀️

[asthlm]

Thanks for this session, so good to activate pre workout. If you have any more targeted activation sessions coming pls feel free to share them 😉

[leajohnson]

Lindsey, I am back at 8 weeks PP! I am so excited to get back in the groove. Right now, I'm aiming for three workouts a week and daily walks.

[darbycarter]

Love this workout!!!! I have been using it before every glute / leg day for the last 3 weeks and it definitely gets my glutes activated!

[laurabooras]

I love this as a warmup for a run!! Everything you include is so vital for strong and healthy butt/quads/knees! I felt so solid on my run afterwards!

[kw]

Oh my goodness 🔥 🔥 🔥 This paired with Legs, Core & Cardio from your 14 day plan 🔥🔥🔥🔥. My legs were screaming after this 10 minute session and I still had another 20min leg workout to go! 😅 Smashed it though 😆 because, as you keep telling me, ‘YES. YOU. CAN’👊