30 minute advanced glute workout with a resistance band at home

Here's everything you need to try our 30 minute advanced glute workout with a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Side Lying Clam Raise
  • Hamstring Walk Out March
  • Quadrupled Extensions
  • Circuit 2
  • Frog Pump
  • Single Leg Straight Leg Deadlift with Wall Support

Circuit 1

Complete this round 3 times.

Side Lying Clam Raise

Complete 9 repetitions

The side lying clam raise is an excellent hip dominant exercise that works the glutes but also requires a great deal of hip stability and control.

Benefits of Side Lying Clam Raise

The main benefit of the side lying clam raise is to build volume in the glutes and improve hip stability.

How To Do Side Lying Clam Raise

  1. Find the starting position with the elbow underneath the shoulder and knee and foot at
  2. degrees.
  3. Press the knee into the floor to lift the hip and simultaneously lift the knee not on the floor to open the hips.
  4. Do a slight pause at the top and come back to the starting position.

Coaching Tips For Side Lying Clam Raise

Follow these cues to perform Side Lying Clam Raise correctly:

  • Make sure your shoulders, hips and knees are inline
  • Ensure the elbow is comfortable, press through the knee into the floor finding tension in the glutes.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

  • Take small, controlled steps
  • Create a lot of tension in the hamstrings throughout
  • Keep a slight bend in the legs while marching.

Quadrupled Extensions

Complete 12 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Circuit 2

Complete this round 3 times.

Frog Pump

Complete 25 repetitions

Coaching Tips For Frog Pump

Follow these cues to perform Frog Pump correctly:

  • Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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