10-Minute GLUTE ACTIVATION Warm Up | Do These 10 Banded Glute Exercises Before Leg Day!

Fire up your glutes with this 10-Minute Glute Activation Warm Up!
10 of the best Glute Activation Exercises -- and you won't see a single lunge (great for anyone who has knee issues!). BONUS: it's low impact and no jumping, so you can easily do this workout in an apartment!
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✨THE WORKOUT: 10-Minute Glute Activation Warm Up with Resistance Band ✨
► EQUIPMENT: Mini Loop Resistance Band
👉My resistance bands are from Hope Fitness (affiliate link):
hopefitnessgear.com/?sca_ref=...
*Discount Code: NML
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5​​
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ 10 Glute Activation Exercises
✔️ Timed Intervals (40 seconds of work per exercise, 20 second rest between exercises)
✔️ Complete All 10 exercises x1 Set
►Workout Outline:
1️⃣ Banded Squats
2️⃣ Banded Single Leg Hip Abduction, Right
3️⃣ Banded Single Leg HipAbduction, Left
4️⃣ Banded Side-to-Side Squats
5️⃣ Banded Squat + Knee Drive (hip flexion), Right
6️⃣ Banded Squat + Knee Drive (hip flexion), Left
7️⃣ Banded Hip Hinge
8️⃣ Banded Kickbacks
9️⃣ Banded Monster Walk, Frontal Plane (side-to-side)
🔟 Banded Monster Walk or V-Walk, Sagittal Plane (front/back)
►TIME STAMPS:
00:00 Workout Introduction
01:20 Banded Squats
02:05 Banded Single Leg Abduction, R
03:09 Banded Single Leg Abduction, L
04:08 Banded Side-to-Side Squats
05:13 Banded Squat + Knee Drive, R
06:19 Banded Squat + Knee Drive, L
07:09 Banded Hip Hinge
08:16 Banded Kickbacks
09:06 Banded Monster Walk (Frontal Plane)
10:10 Banded Monster Walk or V-Walk (Sagittal Plane)
❤️ Lean more about the benefits of Glute Activation in this post on NML:
www.nourishmovelove.com/glute...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK​
_________________________________________________________
⭐️TRY one of my popular BOOTY WORKOUTS:
► 8-Minute BOOTY Workout At Home -- • 8-Minute BOOTY Workout...
► 10-Minute At Home Glute Workout For Beginners -- • 10-Minute Beginner But...
► 10 Minute Killer Glute Workout (Dumbbells Only) -- • 10 Minute Killer Glute...
► 10-Minute POWER LEGS Workout -- • 10-Minute LEGS + BUTT ...
► 25-Minute Superset Leg Workout with Dumbbells -- • 25-Minute SUPERSET Leg...
► 30-Minute Resistance Band Legs, Glutes + Thighs (No Jumping) -- • 30-Minute Resistance B...
► 40-Minute Booty Building Butt Workout -- • 40-Minute Booty Buildi...
► 40-Minute Legs and Butt Workout At Home (Dumbbells + Mini Band) -- • 40-Minute Legs and But...
_________________________________________________________
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_________________________________________________________
#gluteactivation #gluteworkout #resistancebandworkout

[@jessicabarbour7584]

Thanks!

[@nourishmovelove]

Thank YOU!

[@tarashepard-long9692]

This was great. Loved the no repeat- and the standing and then on the ground

[@nourishmovelove]

So glad you are loving this workout! Keep up the great work!

[@KellyLS]

I have commented on this routine before but I have to say again how much I love this one! I injured my knee a couple weeks ago and I am just now able to get myself back into squatting. These moves with the band have helped me to feel that I am not losing strength in my legs due to injury while still not putting any extra pressure on my knee like weighted squats. Plus, there is no jumping and no twisting moves so I don’t have to modify at all. Thank you so much! This video and your recent 10 minute beginner tabata have been on my roster and are helping to keep me sane in this recovery time! I will never take my knees for granted again!

[@nourishmovelove]

I LOVE IT! So glad you're able to put these banded workouts to good use despite your knee pain! Keep up the good work and keep coming back for more!

[@zappacats580]

it's the same for me Thank you Lindsey !

[@EternalConfusion]

Didnt want to workout, low energy, but did it anyways but knew I wanted to start off with a workout that's going to uplift me... This woman is the perfect solution for this!!

[@nourishmovelove]

Always so worth it when it is over! Way to crush this workout!

[@laurabooras6680]

I love this as a warmup for a run!! Everything you include is so vital for strong and healthy butt/quads/knees! I felt so solid on my run afterwards!

[@nourishmovelove]

Yes! I love doing this one before a run too! Nice work!!!

[@emilydicarlo7593]

I've been noticing some knee pain after leg workouts, so I decided to try this to see if it would help me see what I was doing wrong - and it did! Having the resistance band on made me realize what part of my glutes I should be focusing on, and to take the weight out of my knees. THANK YOU!

[@nourishmovelove]

Ahh that makes me so happy to hear!! I'm so glad you found this helpful and you're able to reduce some of your pain!! AWESOME WORK, Emily, thanks so much for giving this one a try!

[@laylakhamis369]

I just went on the final move for another minute just because the burn felt soooo gooood!!! (33 weeks pregnant and loving your workouts!!)

[@nourishmovelove]

You are one awesome mama -- WAY TO GO!

[@laylakhamis369]

@@nourishmovelove 8 weeks postpartum, still loving this !!

[@leajohnson10]

Lindsey, I am back at 8 weeks PP! I am so excited to get back in the groove. Right now, I'm aiming for three workouts a week and daily walks.

[@nourishmovelove]

Welcome back mama!!! I hope you're doing well! And that's a solid plan -- show yourself lots of grace, those first months of motherhood are challenging (but I always say working out was more for my mental health than anything)! Keep up the good work mama!

[@darbycarter7071]

Love this workout!!!! I have been using it before every glute / leg day for the last 3 weeks and it definitely gets my glutes activated!

[@nourishmovelove]

Way to go! So glad you're loving this one and feeling those glutes TURN ON!

[@danielapanasci9739]

I want more! 😄 This workout really targeted the booty, I would love a full butt workout with mini bands. Way to squeeze in a mega burn in 10 minutes! Ty!

[@nourishmovelove]

Daniel! You're in luck I actually have 2 more videos using just the mini band to target the legs -- check these out: 30 Minute Resistance Band Leg Workout -- kzbin.info/www/bejne/mpPKgWCggKaFrM0 20 Minute Resistance Band Legs, Cardio + Core -- kzbin.info/www/bejne/q3qwfYB9hZ2knbc

[@amandahoward1584]

This really got my blood flowing and heart rate up in just 10 minutes! My headache already feels lighter! I needed this!

[@nourishmovelove]

YEAH!! Way to go!!

[@asthlm1712]

Thanks for this session, so good to activate pre workout. If you have any more targeted activation sessions coming pls feel free to share them 😉

[@nourishmovelove]

Love this idea! We'll have to film some more! Awesome work!

[@lizschmeichel]

That was awesome! Not a fan of mini bands but you're changing my mind, LOL! Now to the 20-Minute Booty Band Workout - Thank you, Lindsey!

[@nourishmovelove]

YES!! A totally different kind of burn! Awesome work!

[@evevig1681]

Loved this, I am new to booty bands but in love already! Thanks so much x

[@nourishmovelove]

Way to go Eve! And if you like Booty Bands, try these too: ►30-Minute Resistance Band Legs -- kzbin.info/www/bejne/mpPKgWCggKaFrM0 ►30-Minute Resistance Band Legs, Cardio + Core - kzbin.info/www/bejne/q3qwfYB9hZ2knbc

[@heidisimmons2064]

Did this one from the park with the kids I was nannying and they were sad I didn’t have two extra resistance bands. 😂 Loved it!

[@nourishmovelove]

That's so sweet haha! Awesome work!

[@danic536]

St did this after a 30 min upper it was great! Bring on mini band workouts I love them!

[@nourishmovelove]

So glad to hear you're loving these mini band workouts!! We'll have to add more! Awesome work!

[@gabcps8770]

Love your channel and exercises. Especially that I can do them for my postnatal weight loss journey!

[@nourishmovelove]

So glad you're loving the workouts! And yes, this is a great low impact, postnatal workout!

[@jessicacleary6867]

Thanks! MY QL (quadratus lumborum) spasmed this week. I did this and my QL released. I'm a chronic sitter at work and my glutes frequently shut off. This is PERFECT for the office.

[@nourishmovelove]

Thank YOU for your support! So glad this is helpful!

[@hannahbeiro9348]

Love this resistance band workout after 20 mins Tuesday challenge legs/glutes 🔥🔥

[@nourishmovelove]

Yes!! Such a fire challenge to burn it out! AWESOME WORK, Hannah!

[@crissyphillips3291]

great class. Thank you. Glutes are seriously activated.

[@nourishmovelove]

I'm so glad you enjoyed this one, Chrissy!! Seriously, booty on 🔥 !!

[@michellekaiser4853]

I've been looking for a glute activator and this worked perfectly. Thank you!

[@nourishmovelove]

SO glad this was helpful for you!

[@redridinghood3221]

Great workout for a busy day. Done ✅. Waiting for the soreness tomorrow

[@nourishmovelove]

YEAH! Way to get it done!

[@catherinecuera1200]

my first time trying a resistance band an first time activating my glutes. thank you for this quick but efficient video. will definitely use it now as a warm up.

[@nourishmovelove]

So glad you found this helpful!

[@MommyMusclesFit]

Did this one after doing one of your HIIT workouts. Thank you.

[@nourishmovelove]

NICE WORK!

[@KellyLS]

I keep coming back to this, just love it! I usually use this as a starter but today I used it as a finisher. I used double bands for all but the under-the-feet moves and it burned so bad/good! My favorite things to hear you say are 5-4-3-2-1 done 😆😆😆

[@nourishmovelove]

Yes, this is an awesome add-on as a starter or finisher! And double bands, that's 🔥! Keep up the great work and keep coming back for more!

[@elainecary2884]

I have this saved and do it every leg day! Thanks for a great warmup 😊

[@nourishmovelove]

Love that! It's such a great warm up!

[@olgavignard2701]

I love the band workouts!

[@nourishmovelove]

I do too! They're so awesome especially for traveling during the summer! Thanks so much for giving this one a try!

[@cindypgambino]

Yes! Did this after doing some other workouts and it officially burned them out! Amazing as always. Ps. Love having 10-20 min workouts to mix and match with other things. Big thumbs up for that. And especially good when short on time as I don’t always have 45 min or an hour at one time👊🏼🔥💪🏻👍

[@nourishmovelove]

Way to go Cindy! These little bands add lots of 🔥! And yes, we are trying to amp up our library of 5-15 minute workouts!

[@kw9224]

Oh my goodness 🔥 🔥 🔥 This paired with Legs, Core & Cardio from your 14 day plan 🔥🔥🔥🔥. My legs were screaming after this 10 minute session and I still had another 20min leg workout to go! 😅 Smashed it though 😆 because, as you keep telling me , ‘YES. YOU. CAN’👊

[@nourishmovelove]

Seriously -- legs on 🔥 !! AWESOME WORK, Kathryn, I'm so glad you enjoyed this one!

[@linleyrichter8693]

Perfect warm up for my runs! Thank you!

[@nourishmovelove]

Yes! I always come back to this one!

[@lauraconnors685]

Thanks for the workout Lindsey! Felt it more in my hamstrings and thighs except in the V walks….not sure why?….maybe because I’m just getting back into it🤷🏻‍♀️

[@nourishmovelove]

You should feel your outer glutes here too. Think about pushing your knees out towards your pinky toes that should help!

[@lauraconnors685]

@@nourishmovelove Thanks I’ll remember that!

[@leajohnson10]

I love this go-to workout!

[@nourishmovelove]

Way to go Lea! Yes, this is my go-to on leg days! Keep up the good work and keep coming back for more!

[@williamdarosa5569]

So clear 🙏🏽

[@nourishmovelove]

Way to go!

[@macsam8778]

Thank you, this work out works everything.

[@nourishmovelove]

YES! Way to get it done!

[@ayeshaakhtar8228]

Soooo good! I needed a quick workout as super low on energy today, that was awesome!

[@nourishmovelove]

So glad you liked this one!

[@bekahgoodgame3458]

This workout is literally like a pain pill for my tight hamstrings! Great for pre-run. Thank you so much!!

[@nourishmovelove]

I’m so glad you loved this one!

[@mayerlisalvo]

I love this routine

[@nourishmovelove]

I am so glad!

[@fairlyplum]

this was awesome, thanks!

[@nourishmovelove]

I'm so glad you enjoyed this one! Awesome work!!

[@jetshark970shark4]

This is a good warm up. Did this in physical therapy

[@nourishmovelove]

I'm so glad you found this helpful!! Awesome work!

[@arlenetomaszewska]

Went so quickly 😉 great workout x

[@nourishmovelove]

Yes, this one is quick + effective -- way to go!

[@junepark1003]

Looove this!

[@nourishmovelove]

So glad you liked this new workout! Way to go!

[@kellypantaleoni5166]

Well, this took the holy💩 from the arms/abs workout I just completed to 🤬🤬🤬! Needless to say I’m feeling finished with strength for the day and my push day was a success🥳🥳🥳 Thank you for always getting me to bring it darling👊🏼

[@nourishmovelove]

Girl what a 🔥 combo! I've never known anyone to finish the 45-Minute arms and abs and keep going -- you're amazing!! AWESOME WORK!

[@lauraconnors685]

Did this one today in combo with the arm workout. I felt it in my glutes today so that a bonus! Thanks again!

[@nourishmovelove]

YEAH love that combo!! Way to go!

[@ashleymancillashome]

Love this one to help relieve my SPD in pregnancy #4

[@nourishmovelove]

So glad you loved this workout! Keep up the great work mama!

[@aisha-yasminsattaur4587]

Thank you so much

[@nourishmovelove]

So glad you enjoyed this one! Awesome work!

[@JessicainSwedenhere]

Loved this! Thank you😁

[@nourishmovelove]

I'm so glad!

[@letom.359]

You are so creative! 🙌🙌🙌

[@nourishmovelove]

So glad you liked this one!

[@lillianhernandezpaz6410]

This workout was just what I needed before my run this morning, had done the 25 min full body mini band and continued with this workout like you suggested!! had to squeeze this workout in only 10 minutes but worth it feeling the fire!!🙌💪💯✔

[@nourishmovelove]

So glad you are loving this workout! You are so awesome!

[@zaidaramos1916]

Really nice!

[@nourishmovelove]

Way to go!

[@schavonnawilliams484]

Thank you for this. I just did it before my run...it was really good 👍🏽. I subscribed to your channel

[@nourishmovelove]

WELCOME! Thanks for subscribing and I hope you come back for more!

[@amirahamdy9433]

Love it✅💪♥️

[@nourishmovelove]

I am so glad!

[@flowersfam3462]

Love doing glute activation workouts as a workout alone, and before doing my glute workouts!🥰 By the way, Whoever thumbs down this workout must not know what glute activation means!🤔🙄😒🤨

[@nourishmovelove]

YES! The best way to kick off a leg day! NICE WORK and thanks for the positive feedback!

[@flowersfam3462]

@@nourishmovelove 🤗

[@michaelanized]

Love this my glutes are ready for this workout

[@nourishmovelove]

Glad you loved this one!

[@neneg.4264]

I stumbled across this booty wkt, I did it as a warm up before doing some cardio, I loved it, thnx! ... new subscriber 😉

[@nourishmovelove]

Yes! Welcome Nene! I hope you come back for more!

[@nourishmovelove]

Good morning! I'm SO excited about this quick glute activation workout -- my goal is to film more of these quick, 10-minute workouts which you can then mix + match into your own custom workout of the day. Any requests for a FAST workout you'd like to see? Let me know what you think of this one! -- Lindsey

[@karensilverman4599]

YESSS! Can't wait! Love the idea of having quick workouts combining them with other quick workouts for quick results!

[@leajohnson10]

I love barre-inspired short workouts for a targeted muscle group, especially glutes!

[@brittanyjt884]

Awesome burn in 10! I love the idea of short workouts you can mix and match. Definitely would like to see 10 minute abs (I think you may have one like this but maybe a new one with different moves), 10 minute bi's and tri's, 10 minute shoulders, and back would all be good.

[@bethanygreen8638]

Yes, I also love the idea of 10 minute videos and being able to do two or three of them if I have time. This works really well when you have young kids. I can basically never get through a 30 to 40 minute workout without somebody needing something and having to stop in the middle of a routine. At 10 minutes, I can get their breakfast ready, squeeze in a quick workout, get them cleaned up, and get in another 10 minutes while they go off to play for a bit. I really love your power barre workouts. Resistance bands are great as well. Not sure if you do Pilates or not, but that's something I've enjoyed with other trainers in years past. Someone mentioned a tricep workout and that would be great too. Thanks for all you do! I've been telling my sisters and friends about you! 😊

[@fattysl26]

I'm so glad I came across you on the Run to The Top podcast, because I can already tell your workouts are gonna be a game changer. I've been doing the glute activation exercises before my runs and there has been such an improvement! I've always found it hard to incorporate strength training, but your workouts are so easy to follow. Now I don't have to think about what I need to do, I just put on one of your videos and get my ass kicked!!

[@nourishmovelove]

So glad you stumbled over here and are living the workouts! Yes, this glute activation is a great warm up for runners!! Keep up the good work!!!

[@stessalvarado3008]

AMAZING!

[@nourishmovelove]

YES!!

[@nourishmovelove]

You are so awesome!

[@valeriefox8491]

Yep. 🔥

[@nourishmovelove]

Way to go! Legs get nice and 🔥 with this one!

[@valeriefox8491]

@@nourishmovelove following whole body circuit with Beef Council friends. Definite 🔥. Loved it. Flat Iron for dinner! 😁

[@Lucky_E82]

You look amazing!!! Thank you, you simplify the best workouts 😆

[@nourishmovelove]

Erica!! You're so kind! I'm so glad you're enjoying the workouts + putting them to good use!!

[@missellendiane]

love it- we are wearing the same 'trainers':)-sharing to Ashford Fitness Society (fb) with gratitude -

[@nourishmovelove]

I love it!! Thank you so much for sharing!!

[@racheletherington4312]

Loved that xx thanks xx

[@nourishmovelove]

Way to go Rachel!

[@racheletherington4312]

@@nourishmovelove Always looking for SUPER TOUGH workouts. I added this to an hour of strength and conditioning. Which of yours would you recommend?

[@nourishmovelove]

Try this one! kzbin.info/www/bejne/pWLQfXeMi6qrp8k

[@thestrandhouse]

Did this twice for a workout in my 8th month of being preggo. Perf!

[@nourishmovelove]

You're amazing Sandra! Keep up the good work mama -- you're in the home stretch!

[@sheraldamoore2290]

Just did this and my lower back is now tight... Will try again in two days.

[@nourishmovelove]

I'd try using a lighter resistance band if you have one -- you might be recruiting larger low back muscles to assist weaker glute muscles.

[@AmandaMatthews237]

Day 2 ( Run + Strength) for me! Not sure if the glute activation woke up my legs or not but my 1st Sprint Run ( ever ) felt great ! Hard... but great. Thanks Lindsey ! PS note to self: do NOT run 2 km prior to starting sprints. Duh.

[@nourishmovelove]

YEAH awesome work!!!! Way to get it done, Amanda! So glad you loved those sprints!

[@lisastevens7064]

Wwwooooooowwww!

[@nourishmovelove]

I hope you liked this one Lisa, these little bands add lots of 🔥!

[@mggm1733]

Tips for keeping the miniband from slipping and rolling up?? 😬 Do I probably just need to work on form? Just wondered if you had any thoughts! Thanks!!

[@nourishmovelove]

Depending on the band material it can cause slipping, wearing pants/leggings will help keep the band up! Or I would recommend getting fabric bands, I love the Hope Fitness bands (use discount code: NML) -- www.hopefitnessgear.com/?ref=NML

[@mggm1733]

@@nourishmovelove oh OK! I didn't know fabric bands existed! Very helpful, thank you!! 😊

[@nadiapayne4838]

How do I stop my quads from taking over!? My glutes are definetly on fire but I’ve noticed during certain moves my quads instinctually take over. Great for my quads but so frustrating when I’d like to target glutes instead. Any advice? Great sweaty workout btw ❤️❤️

[@nourishmovelove]

I just saw your second comment, but try isolating the glutes with this NEW WORKOUT -- kzbin.info/www/bejne/i6qkc4R8epuKeLc

[@tifanireed5596]

Do you have bands that you would recommend? Mine keep rolling and sticking together.

[@nourishmovelove]

I have these bands (affiliate link -- www.hopefitnessgear.com/?ref=NML). If you have trouble with the rubber bands rolling, try the thicker fabric bands! **DICOUNT CODE: NML

[@gibby35412]

Would all of these squat movements potentially cause quad dominance, despite firing the glutes? Thanks.

[@nourishmovelove]

No, I wouldn't say so! A squat is a "quad dominant" movement because that's the main muscle activated, but it's definitely not the only muscle activated, especially when a mini band is involved! This workout is designed to activate the posterior muscles (glutes and hamstrings!) to help balance it out!

[@andrearios4204]

Can you put a link for those new balance shoes?!

[@nourishmovelove]

YES! They are the 880 training shoes v10 -- affiliate link: bit.ly/37SP93x

[@candacewalsh8726]

We broke my band!😂

[@nourishmovelove]

Ah!! Way to stretch it and create that resistance!!

[@massimolalli8586]

What is the best exercise for arthritic knees?

[@nourishmovelove]

This glute activation is a good one to try.

[@navarapper7534]

супер очень супер хочу многа тренировки с резинкой спасибо 🙋😘😘😘😘😘😘

[@nourishmovelove]

So glad you liked this video!

[@gillianpierre1645]

Where can I purchase the bands you used?

[@nourishmovelove]

My bands are (affiliate link -- www.hopefitnessgear.com/?ref=NML) 20% off CODE: NML

[@NaomiMisora1000]

My band keeps moving or falling off especially in the last exercise. Also it doesn't stretch as much as yours. I have a light one for beginners. Is there a specific type that I need for this ?

[@nourishmovelove]

I use the bands from Hope Fitness - I find the fabric ones are better if you're struggling them rolling up, but you do get less stretch! You can get a discount with code: NML

[@LuLuDaBomb90]

This set comes with 5 bands of varying resistance, a storage bag, kzbin.infoUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.

[@nourishmovelove]

Yes!

[@caramelrose7187]

Is it alright if I do this as a workout ?

[@nourishmovelove]

Yes!

[@caramelrose7187]

@@nourishmovelove Thank you

[@juliaaraizmunoz5754]

😍👋

[@nourishmovelove]

Woo!

[@dolorestrevino1262]

Are you sure this wasn't the workout!! LOL

[@nourishmovelove]

You definitely feel the burn in this one - it's a great standalone!! Way to go!

[@alisonrogers8752]

boooty buuuurrrrrn!

[@nourishmovelove]

YES! Those little bands add so much 🔥! Way to go!

[@lauramantis5826]

Can I do pregnant too?

[@nourishmovelove]

YES! This glute activation workout is pregnancy + postpartum friendly too. In fact, I highly recommend it for pregnant and postpartum women for two reasons: 1. There is a lot of sneaky ‘core exercises’ built into this glute workout; and they are all pregnancy, postpartum, and diastasis recti safe exercises. 2. This glute workout also builds hip strength and your hips STABILIZE AND SUPPORT your pelvic floor. The glutes are a major stabilizing muscle (that’s why many of my core workouts include glute work).

[@jojoey1116]

aint no way my shit snaps right when I do this one 7:45

[@nourishmovelove]

Thanks for the feedback