Name: Playbook - Chelsea Hofer - 15 Min Banded Glutes 🍑
Uploaded: 2026-06-23T02:25:41.951Z
Duration: 15 min
Description: 15 Min Banded Glutes 🍑

Tania

Grab your resistance bands and spend 15 mins working your glutes! This is my go-to lazy glute work drills because we stay low to the ground 🍑🤌🏻

Needed:
Yoga Mat 
Resistance Bands

Optional:
Kettlebell/Dumbell

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

-I’m using a 20lb kettlebell

Table top hip thrusts

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

- I’m using a 20lb kettlebell

Glute bridge with abduction

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells (right)

Banded clamshells (left)

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks (left)

Banded donkey kicks (right)

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15 Min Banded Glutes 🍑

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