45 Minutes Advanced Glutes Workout with Resistance Bands
A 45 minutes endurance workout targeting your glutes using resistance bands equipment. 4 exercises, 10 total sets, designed for advanced lifters.
45 Minutes
Duration
10
Total Sets
15-25 reps
Rep Range
~394
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place the band just above your knees or around your ankles.
- Get into a quarter squat position with feet hip-width apart.
- Take controlled steps to one side, pushing against the band.
Anchor the band to a low point and loop the other end around one ankle.
Form cues
- Anchor the band to a low point and loop the other end around one ankle.
- Stand facing the anchor with a slight forward lean, hands on a wall for balance.
- Drive your leg straight back against the band, squeezing the glute at the top.
Place a mini band just above your knees and lie on your back with feet flat on the floor.
Form cues
- Place a mini band just above your knees and lie on your back with feet flat on the floor.
- Push your knees out against the band as you drive your hips up.
- Squeeze your glutes hard at the top and hold for a full second.
Finish strong — take the last set close to failure.
Form cues
- Lie on your side with a mini band just above your knees and knees bent at 45 degrees.
- Keep your feet together and stacked as you rotate your top knee open.
- Open as far as possible while keeping your pelvis stable — do not roll backward.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.