90 Minutes Intermediate Glutes Workout with Resistance Bands
A 90 minutes strength workout targeting your glutes using resistance bands equipment. 5 exercises, 23 total sets, designed for intermediate lifters.
90 Minutes
Duration
23
Total Sets
3-6 reps
Rep Range
~1449
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Place a mini band just above your ankles or above your knees for less difficulty.
Form cues
- Place a mini band just above your ankles or above your knees for less difficulty.
- Get into a quarter-squat position with feet hip-width apart and tension on the band.
- Step laterally with controlled, deliberate steps — keep tension on the band at all times.
Place the band just above your knees or around your ankles.
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.
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
- 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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.