The Gluted workout guide · Mini loop band
RESISTANCE BAND
GLUTE WORKOUT.
One mini loop. Three moves. A little resistance you can take with you.
This resistance band glute workout combines bridges, squats and clamshells for a home session with clear sets, reps and rests. The band stays above your knees throughout.
See the workoutYour session at a glance
- Exercises
- 3
- Sets per exercise
- 3
- Equipment
- Mini loop band
Allow around twenty minutes, plus your warm-up. Your pace, setup and extra rest can add time.
SMALL BAND.
CLEAR SETUP.
Use a short, closed mini loop that fits around both thighs. This session does not use a long band, handles or a door anchor. Leave enough space to lie on your back, turn onto either side and stand for the squat. A mat is optional.
Check the band for wear or damage before starting and follow its manufacturer’s instructions. Put it just above your knees, away from the knee joints, and keep it flat rather than twisted.
Warm up first, then rehearse the moves without the band. Keep breathing and work through a range you can control. If it hurts, stop. You can also begin with the bodyweight home workout guide.
Your mini-band session
BRIDGE. SQUAT.
OPEN.
This sample uses Gluted’s Lift & tone settings: three sets of 12–20 reps with thirty-second rests. Finish each exercise before moving to the next. The squat works your thighs alongside your glutes; the bridge and clamshell bring the session back to your hips.
Three-move sample · Lift & tone goal · Mini loop band
Banded glute bridge
- Sets
- 3
- Each set
- 12–20 reps
- Rest
- 30 seconds
Banded squat
- Sets
- 3
- Each set
- 12–20 reps
- Rest
- 30 seconds
Banded clamshell
- Sets
- 3
- Each set
- 12–20 reps per side
- Rest
- 30 seconds after both sides
| Exercise, in order | Sets | Each set | Rest after a set |
|---|---|---|---|
| Banded glute bridge | 3 | 12–20 reps | 30 seconds |
| Banded squat | 3 | 12–20 reps | 30 seconds |
| Banded clamshell | 3 | 12–20 reps per side | 30 seconds after both sides |
Clamshells: complete 12–20 reps on one side, allow ten seconds to turn over, then do 12–20 on the other side. Rest thirty seconds after both sides. Repeat for three rounds, giving three sets per side. Take longer to switch or rest when you need it.
This is a standalone sample from Gluted’s custom workout builder. It is separate from the upcoming Band Builder program. Begin at the lower end of the rep range while you learn the moves.
KEEP THE MOVEMENT
IN CONTROL.
Bridge · Band above knees
Banded glute bridge
3 sets · 12–20 reps · 30 seconds rest
Banded glute bridge with a mini loop above the knees. AI-generated exercise illustration. Place a mini loop band around your thighs, just above your knees. Lie on your back with your knees bent and feet flat, about hip-width apart.
Keep gentle outward pressure against the band as you press through your feet and lift your hips. Squeeze your glutes at the top, then lower slowly.
Check in: Keep your knees from falling inward. Finish the lift before your lower back arches to gain more height.
Where you may feel it: Your glutes and the upper outer part of your hips.
A simpler starting point: Remove the band and practice the same glute bridge with bodyweight.
Squat · Band above knees
Banded squat
3 sets · 12–20 reps · 30 seconds rest
Banded squat with a mini loop above the knees. AI-generated exercise illustration. Keep the band just above your knees. Stand with your feet about shoulder-width apart and your weight spread through both feet.
Send your hips back and lower through a range you can control. Maintain gentle outward tension on the band, then push through your feet to stand.
Check in: Keep your heels grounded and your knees moving in the direction of your toes. Do not force your knees farther apart to stretch the band.
Where you may feel it: Your glutes and thighs as you lower and stand.
A simpler starting point: Remove the band for a bodyweight squat. A controlled squat to a sturdy chair is another starting point; see the home workout guide.
Abduction · Band above knees
Banded clamshell
3 sets · 12–20 reps per side · 30 seconds after both sides rest
Banded clamshell with a mini loop above the knees. AI-generated exercise illustration. With the band just above your knees, lie on your side with your knees bent and heels together. Support your head and keep your hips stacked.
Keep your heels touching as you open your top knee. Pause briefly, then bring the knee back with control. Complete your reps, turn over and repeat on the other side.
Check in: Keep your pelvis still rather than rolling backward to open the knee farther. Do not let the band snap your knees together.
Where you may feel it: The upper outer part of the glute on your top leg.
A simpler starting point: Remove the band and keep the same controlled clamshell movement. A smaller opening is fine when it keeps your hips still.
Choosing your resistance
ROOM TO MOVE.
TENSION TO CONTROL.
Start light enough to keep the setup.
Choose a band that lets you move through your controlled range without twisting, rushing or letting the band pull your knees together. You may need less resistance for clamshells than for bridges.
If the band rolls, pinches or makes it hard to hold your position, pause and adjust it. Use a lighter band or remove it rather than forcing the movement.
Record the band and the reps.
Note which band you used and how many reps you completed in each set. For clamshells, record each side.
When you can complete the top of the rep range with control across every set, increase resistance gradually. Keep the same movement quality and leave a rest day between strength sessions for the same muscle group.
QUICK ANSWERS.
Can I use a long resistance band instead?
These setups are written for a short mini loop above your knees. A long band or tubing needs different setups, so follow instructions for that equipment rather than copying this session. Without a mini loop, use the bodyweight options or the home workout guide.
How do I count clamshell sets?
Do one side, switch, then do the other side. That is one round and one set for each side. Rest after both sides, then repeat until you have done three rounds. The ten-second switch is time to change position, not a deadline.
Should I do band glute workouts every day?
Allow a rest day between strength sessions for the same muscle group. This guide covers one session. For a planned introduction with varied sessions and rest days, explore Gluted’s free 30-Day Starter.
Is this the Band Builder program?
This is a standalone custom-workout sample. Band Builder is a separate, planned six-week Gluted Max program that is still coming soon. Check its status on the programs page.
Have dumbbells too? The dumbbell glute workout guide explains hip thrusts, Romanian deadlifts and goblet squats with weights.