To develop your glutes and train like Bret Contreras, do this rigorous 7-minute glutes resistance band workout.
If you haven’t heard of “The Glute Guy,” Bret Contreras, this glutes workout is all you need. Contreras is widely regarded as the world’s specialist in glute training, having invented the hip thrust exercise (yes, you can thank him for that world of misery on leg day).
He’s sculpted people’s peaches all over the world, and this glutes workout has almost half a million hits on YouTube. “BC’s Band Glute Circuit” is designed to pump your whole body and create functional strength without the use of weights.
“Here’s a seven-move mini band glute circuit you can perform before or after your workout,” Contreras explains. He suggests doing one cycle at a lower level as a pre-workout glute activation warm-up and two to three rounds at full intensity as a post-workout burnout.
You may finish it with small bands or some of the strongest resistance bands, doubling them if required. The best part? It takes only seven minutes, and the man himself guides you through each step. We decided to give it a shot with our resistance band – here’s what occurred when we put the BC’s Band Glute Circuit glutes exercise to the test.
What is the Band Glute Circuit Glute Workout from BC?
The Glute Guy will teach you how to workout your glutes at home. The exercises are broken out below, but the YouTube video is simple to follow. Here you go:
10 repetitions with a 3-second pause on the glute bridge
Depending on your strength, place your band above or below your knees (or both), with your feet shoulder-width or hip-width apart. Tuck your chin and elevate your head as you drive your elbows into the ground. Lift your toes, then lift your knees and hips outwards and upwards. Pause for three seconds before lowering your hips to the floor. Throughout the exercise, keep your knees pressed outwards against the band.
10 repetitions of band squats with a 3-second pause
Stand with your feet hip-width or shoulder-width apart, with a “slight foot flare.” Wrap your resistance band across your knees. Squat down while pressing your knees into the band and stretching your arms in front of you until your thighs are parallel to the ground. Wait three seconds before driving through your heels to stand.
20 steps each way for the lateral band stroll
Loop the band above and below your knees. Stand with your feet hip-width apart and straight forward. Crouch down, pressing your knees into the band and keeping your shins upright. Put your feet up. Take left and right steps, keeping a hip-width spacing between your feet between each. Avoid moving your feet out or inwards, and avoid leaning to one side.
30 repetitions per side of band quadruped hip extension
Begin by kneeling with your band double-wrapped above your knees and your toes tucked under. Shift the band below your left knee, confining it to the floor. Bring your right knee back slightly and get on all fours. Maintain your right knee bent as you raise and kick back behind you. Avoid extending your knee. Switch.
30 repetitions per side of band standing hip extension/abduction
Secure them above your knees with a double band. Find something to grip in front of you and lean forward slightly. Extend your leg slightly outwards as you kick it back.
30 repetitions, 3 levels of band seated hip abduction
Wrap a band above/below your knees, feet hip-width apart, and sit on the edge of a bench. Take a broader posture if your band is weak. Lean back and rest your hands on the bench. For 30 seconds, push your knees outwards and roll onto the knife edges of your feet, toes pointed forwards. Repeat 30 more times sitting upright, then 30 more times leaning forward.
10 reps of band hip hinge abduction, followed by a 3-second pause
Stand with your feet shoulder-width apart and the band wrapped above and below your knees. Hinge forward at the hips and bend your knees so that your shins are vertical. Drive your knees back and stick your bottom out. Keep your toes pointed straight ahead and your hands on your hips. Kneel, then force them out and roll onto the razor edges of your feet. Wait three seconds, then reverse.
Here’s what occurred when I did BC’s Band Glute Circuit glutes workout.
Glute bands are little looped rubber bands of varied thickness that are used primarily to offer resistance for pre-workout glute activation and post-workout fiery finishers. Kim Kardashian uses them in her glute exercise.
I used two light bands (for above and below my knees) and one heavy band for squats. As a trainer, I’ve worked with Bret Contreras several times, and his sessions never fail to push me to my boundaries – this is no exception. I like how this glutes workout is scaleable, however if you’re a novice, I recommend using a light band because the high repetitions might take you off guard (you can always double up if necessary).
I added this to my regular leg day program, doing three rounds of each of the seven exercises. The first round seemed like a nice warm-up, but the second and third rounds were the last nail in the coffin, delivering some major post-leg day shaking. It’s all about the pump, so I attempted to keep the reps as consistent as a heartbeat, with pauses at the top of the moves (as directed) to increase intensity.
The end result? A brutal burn in only seven workouts and seven minutes. If you’re not used to working out your gluteus medius (outer glutes responsible for hip abduction), these exercises will be challenging. They demand you to press your knees outwards against the power of the band, so try not to cave inwards until directed.
What is my takeaway? You don’t need a sophisticated intricate leg regimen to have a brawny bottom; all you need is a resistance band and seven minutes.
If you’re searching for additional leg day inspiration, Daisy Keech reveals her favorite three glute-building exercises, and these resistance band legs routines are perfect for doing at home. Plus, our writer spent a week painting 100 fire hydrants, and here’s what happened.