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4-week booty band glute plan

Three short workouts a week for your glutes, hips and legs, using only a booty band.

You need: A booty band (fabric hip circle) and a bit of floor. Length: 3 days a week for 4 weeks, about 40 minutes a day. Level: Beginner.

Day 1 · Monday: Glutes and hips

  1. Clamshell (booty band): warm-up, 1 easy set
  2. Banded glute bridge (booty band): warm-up, 1 easy set
  3. Banded squat (booty band): 3 sets of 12
  4. Bridge with knee press-out (booty band): 3 sets of 12
  5. Lateral band walk (booty band): 3 sets of 10 steps each way
  6. Donkey kick (booty band): 3 sets of 12 each side
  7. Standing kickback (booty band): 3 sets of 12 each side
  8. Side-lying leg raise (booty band): 3 sets of 12 each side

Day 2 · Wednesday: Legs and core

  1. Lateral step-out (booty band): warm-up, 1 easy set
  2. Monster walk (booty band): warm-up, 1 easy set
  3. Banded sumo squat (booty band): 3 sets of 12-15
  4. Banded forward lunge (booty band): 3 sets of 10 each side
  5. Lying leg curl (booty band): 3 sets of 12 each side
  6. Booty band good morning (booty band): 3 sets of 12
  7. Banded leg raise (booty band): 3 sets of 12 each side
  8. Banded scissor kicks (booty band): 3 sets of 20

Day 3 · Friday: Glutes, new moves

  1. Clamshell (booty band): warm-up, 1 easy set
  2. Standing hip abduction (booty band): warm-up, 1 easy set
  3. Banded pulse squat (booty band): 3 sets of 20 pulses
  4. Fire hydrant (booty band): 3 sets of 12 each side
  5. Straight-leg kickback (booty band): 3 sets of 12 each side
  6. Reverse clamshell (booty band): 3 sets of 10-12 each side
  7. Standing leg curl (booty band): 3 sets of 12 each side
  8. Standing fire hydrant (booty band): 3 sets of 12 each side

Each week gets a little harder: week 2 adds two reps per set, week 3 adds a set, week 4 adds both. After week 4, move to a stronger band and start again.