30 Min GLUTE & OUTER THIGH WORKOUT at Home with Band

This 30 minute workout will focus on targeting, isolating and activating the glute medius and glute minimus. These exercises are perfect for a beginner to glute activation exercises and for those not new, these are a great warm up, a main workout or burnout to finish!
The hip abductors are important glute exercises and sometimes overlooked, however they contribute to ability to walk, stand and rotate legs.
For this at home glute workout, all you need is a band and a mat. You can use any small mini band or if you have a larger resistance band simply double it up!
With the glutes band work, really push this by widening as far apart those knees. And in the squats, knees out when coming down and rising up!
LYING ABDUCTION
LYING ABDUCTION PULSES
LYING ABDUCTION HOLD
ABDUCTION UP & DOWN
BRIDGE ABDUCTION
BRIDGE ABDUCTION PULSES
BRIDGE ABDUCTION HOLD
LYING ABDUCTION TO BRIDGE ABDUCTION
ON HANDS ABDUCTION
ON HANDS ABDUCTION PULSES
ON HANDS ABDUCTION HOLD
DONKEY KICK
DONKEY KICK PULSE
DONKEY KICK HOLD
DONKEY KICK
DONKEY KICK PULSE
DONKEY KICK HOLD
HOVER ABDUCTION
STRAIGHT LEG LIFT
LIFT TO REAR
LEG LIFT PULSE
LEG LIFT HOLD
STRAIGHT LEG LIFT
LIFT TO REAR
LEG LIFT PULSE
LEG LIFT HOLD
SLOW SQUATS (push knees out)
SQUAT PULSES push knees out)
CROSS OVER
CROSS OVER
I hope you enjoy this mini band workout! I feel a serious burn!!
Cx
Here is the Band I use in this workout from Amazon: amzn.to/335mM1P
(This is an affiliate link. You will not pay any extra however, I may earn a small commission if you use this link which helps support my Channel)
♥ Follow me on Instagram: / carolinegirvan
★ Subscribe to my KZbin Fitness Channel: kzbin.info... (Thank you for supporting me!)
🅰 Some of the equipment I use featured on My Amazon Shop Page: www.amazon.co.uk/shop/carolin...
➥ Business Contact Email: [e-mail]
Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[@vcoppe01]

best glute workout on youtube!

[@CarolineGirvan]

Fantastic Valerie!! You obviously really focused, went through full range of motion and controlled the movement lifting and lowering!! Way to go!! 👊🏼👊🏼👊🏼👊🏼⭐️

[@matthewalmond4688]

Hi Valerie...so very true! I’ve just done this with a brand new glute band! It is just superb...as good as I remember from last year! Hope all is good for you! Matthew

[@janagutbrod1734]

I totally agree! I love it! For once, I can really feel my glutes afterwards 😍

[@laurenone2707]

Just noting something 10:23

[@stefffy1000]

I seriously don’t need to follow anyone else! 1.Simple workouts. 2.No talking! 3.Intense!! My thighs on fire!

[@CarolineGirvan]

Job done Stefania!! 🔥👊🏼Well done!! Loved your comment! 💓

[@traceysaccocio6977]

I agree! So chat 💬 too much! Love Caroline’s workouts! Keep them coming

[@carolynmartin5964]

Totally agree!! So thankful for your workouts!

[@girlfromnh]

💯

[@danijelajelcic6855]

Wow Caroline! I just discovered your channel recently and I love it! ❤️❤️This was a fire, my glutes are burning and I felt every muscle 😍😍🥳

[@francisca1678]

I I LOVE the way she teaches us with the hand gesture before starting every movement! I think ill comment in every vid she uploads while i cry following her workout😂❣️

[@CarolineGirvan]

Way to go Franny!! Glad you really focused and felt those abductors!!! 🔥🔥🔥🤩🤩🤩

[@audreybutlermk]

I LOVE that you're so real and sometimes struggle with getting through a set! I also appreciate that there is no yelling instruction....relaxing even. Thank you!

[@malakamer4291]

can we just appreciate how the resistance band is the same colour as the flowers and the little fly-in text 😍 i come to caroline's channel for the workouts, but the aesthetics just make my eyes extra happy 💓

[@x-Bella-x]

Biggest burn I've felt in my glutes from a home workout👌🏼👏🏼

[@CarolineGirvan]

Well done Isabel!! You obviously really push those knees out!! 💓🤩

[@katianaelyse]

Pro tip: keep a stress ball on hand when doing Caroline's workouts so you don't pull the carpet out. :)

[@flawfulpractice8381]

This is me😂😂

[@rupali_who]

Haha so true

[@heathergraff6740]

Absolutely essential!!

[@ewils32]

So true 😂

[@tylerbradshaw9659]

😅

[@diba8845]

I LOVE YOUR WORKOUTS! PLEASE DO MORE GLUTE AND THIGH EXERCISES WITH RESISTANCE BANDS. THIS WAS ABSOLUTELY EPIC❤️

[@samantha9164]

yes! I feel my glutes way more when I use a band while I do bridges---it makes it more challenging

[@CarolineGirvan]

Excellent Samantha!! 🔥🔥🔥🤩🤩🤩

[@kgibson0124]

Caroline, I had started following SO many KZbin fitness channels during quarantine, and I have since unfollowed every single one except for yours! I LOVE training with you! Thank you so so much for these workouts. This one had my side glutes buurrrrrningggg! I've done all of your workout series and have loved them all. My husband is only slightly less appreciative of the workouts because now my booty is less jiggly/soft and so much firmer/tighter haha! I have definitely seen a transformation in my body since working out with you. Thanks again for all that you do! I hope you get recognized in a big way for the work you're putting in!!

[@CarolineGirvan]

Brilliant message to read, thank you for sharing! Hilarious about your tighter glutes!! 😉💓💓💓💓💓💓 I hope they continue to become even firmer!! 😆💓💓💓💓💓💓

[@cry1270]

È stato un piacere scoprirti! allenamento brutale, efficace.....bello!!!sei fantastica 🎉❤❤❤

[@lkhn08]

I'm almost 63 years old, and have had many bone replacements over the last 4 years due to osteoarthritis. Your workouts are FABULOUS! After full knee replacement last October, I still can't kneel, but I've found a way to modify your workouts so I can still get it done. Thank you so very much for keeping me in shape and feeling good about myself. God bless.

[@Cherish_strings]

Still the best on the go glutes workout in 2024

[@Ashley-pl7cb]

11 minutes in and my glutes are already sore.... I love your channel Caroline! thank you for the amazing content!!!

[@mlcarrs7209]

Who else felt like a feather doing leg cross over because that band was removed?!! Lol!

[@andziazaborniak]

MY LEG WENT FLYYYYING! 😂

[@mlcarrs7209]

@@andziazaborniak hahahah!! I know, right?!!

[@perlahernandez609]

Yess👌🏻🥵

[@shernibibi2405]

Me too

[@emmafossan2880]

you were supposed to remove the bands?!?!?!??!

[@melissapoirier851]

I love how there is no talking in your videos! I’ve been working out for years, it feels annoying to listen to a detailed explanation of each exercise while standing there waiting for the exercise to start. I’ve never seen anyone else do this, I love it!

[@isabellaalmeida9530]

Caroline, I’d literally love you forever if you gave us more of these legs and glutes workouts with bands! I still don’t have weights so I’ve been repeating this and your 20 min glute band routine for 2 weeks now! I love your workouts smmmm ❤️ love from Brazil

[@mkarina6602]

O m g I’ve done various KZbin workouts and I have to say she is the only person who not only makes my glutes burn but also my thighs, my knees everything. Her workouts actually challenge me

[@kthxciao1465]

My absolute fave lower body workout! It's hard work, but it still feels fun and relaxing - 'cos I'm mostly on the mat. Love that it's 30 mins. Thank you sooo much.

[@lilu7427]

I just got my booty band, so I tried this workout. I loved the intensity. Thank you, Caroline, your workouts are fantastic. I appreciate the upbeat music and not a lot of talking. Quality fitness at home. I am recommending your channel to everyone I know!

[@hannahpriddle4354]

You must have read my mind! Just received bands in the post. Will be doing this workout soon! Thank you and congratulations on over 100,000 subscribers. Loving seeing your channel succeed. Ifeel excited each day at what workout you post. It is a highlight in my day ❤ x

[@CarolineGirvan]

Awesome to hear Hannah!! And I hope you break your band in good with this one!! Remember to take to slow and control the way in or down!’😉🔥🔥🔥🔥🔥

[@petrapapic9813]

I just wanted to say, that this is my favourite workout!!! I can do all of the exercises and my butt is burning! Thank you, you are the best, I am doing this workout all the time!

[@estrella7323]

I know this video is a couple years old but as a beginner its so amazing finding a workout that really effectively targets muscle groups and poses a challenge without it being overwhelming, as the moves are easily coordinated and move slowly which at least for me, is perfect as lack of coordination tends to make a lot of workouts extremely frustrating as I continually have to pause and rewatch and try and get the moves right. With this I can lose myself in the workout. Fantastic

[@jessicacampbell1903]

This is awesome. I love outer inner thigh mat workouts! 30 min is a perfect time to incorporate into a day, but effective and a burner!!!!

[@Tinapaints]

I catch myself nodding and smiling at Caroline when she gives us instructions! Great workout as always! Loved, loved this one! Thank you so much!!

[@al-anoud-123]

THIS IS THE BEST GLUTE BAND WORKOUT EVER .... short and effective I would definetly revisit it espcially on busy days

[@heatherlucas5530]

This was gooooooooood! Love something that looks so simple but in reality is a challenge. Off for a run to loosen up the ole legs and glutes xx

[@munyileong4082]

This was really enjoyable. I loved this, Caroline! Thank you for sharing. What I really liked as well was the minimal talking and cues, texts, tips were just accurate and so handy.

[@spanditanandi8560]

I was wishing since so long that you would make a long band workout. These are my favourite ❤️ It's almost like you heard my wish hahaha. Would love more band workouts for different body parts

[@pandocynthia]

I’ve never felt such a targeted workout! And the playlist was amazing!!! Can’t wait to follow along to more of your videos!!

[@lisab6922]

Best glute workout I’ve ever done. Loving your workouts Caroline. Thank you.

[@chrissywilliams8838]

Im very quad dominant and always had trouble “connecting to my glutes ”, this was the first and only workout where I felt it in my glutes the WHOLE TIME! Especially the squats! Love your workouts, thank you!!!

[@LinhChi-ou5ob]

My most favorite glute workout on KZbin!! Thank you Caroline 😍

[@lethabovacu4093]

Thanks Caroline. By far the best band workout I’ve ever done! Love from South Africa 🇿🇦

[@katia5059]

I'm shaking! Ty Caroline 😭❤️ best coach!

[@MrPeckDaddy]

Once again this lady is amazing her workouts have really made a huge difference in my body love it caroline is the absolute best

[@gabriellagelir2027]

This is seriously the only glute workout you'll ever need. Holy hannah so good!!!

[@yasminem6813]

Still feeling the burn! I love every single workout of yours that I’ve tried. They’re incredibly effective and consistently push me beyond my comfort zone. I’ve grown so much stronger and leaner. The results are very visible. Thank you!! 💪🏾👊🏾💃🏾🌺

[@MegaBabygal1]

Who in the hell is thumbs downing any of Caroline's workouts? Unbelievable. Haters will always be haters! @caroline THANK YOU SO FREAKING MUCH for your workouts. Im in danger of overexercising because your workouts are SO brilliant! Love!

[@riannastar1397]

Right?!

[@sunchi1461]

Will do this tomorrow since it came out a lil past my workout time... I did the one hr isometric workout instead from ur series today! :) Can't thank u enough for all of these! 😘🤗

[@thobilemngadi9828]

My absolute favorite channel. Thank you so ,I hope Caroline 💓

[@natashabrogord6721]

Caroline is the best for me ...Thank you so much for all this workout programs🥰

[@ellavandeveer422]

Thank You Caroline for another great workout! Felt the burn from the beginning to the end! You are my favorite fitness KZbinr... no talking, super intense, and such a huge variety

[@vylia]

Brilliant session! Today as part of my active rest day between FUEL, second round! Thanks, Caroline!

[@jordanisabella8307]

I love this workout! Thank you for explaining the exercises before it starts and not having repeats.

[@taliaparker3308]

HANDS DOWN THE BESSSST GLUTE WORKOUT IN THE WORLD!!!! 👏🏼 ❤️

[@NK__NK__NK]

I love the music on this video!!! The exercises are perfect as always! THANK YOU Caroline!!! :)

[@22shubhigupta]

I barely even comment on KZbin vids but this was so quiet and so powerful. Legs on 🔥 literally!

[@precious_n330]

Yeesssss,, 💃💃💃💃💃💃💃was patiently waiting for you..thank you for this burn Caroline.. And I see a difference in my shoulders I think it's all the burpees and I'm grateful to you ♥️♥️♥️

[@LaurenHamiltonNeill3]

I’m so glad I found your channel. Your workouts are brilliant and my goodness it’s so motivating to see that even you, with your level of fitness, need to stop in the middle of an exercise occasionally. I’m inspired!

[@HavenlyNnest]

I started to see the result in just 1 week! You are my favorite Caroline!

[@reginatenorio4466]

I simply loved this workout! Thank you for such amazing, self-challenging videos, Caroline! 🤩

[@melaniewright9805]

This was the very first workout I've ever done of yours, but it won't be the last. This workout was challenging and was exactly what I want in a great workout. Thank you so much! I look forward to checking out more of your workouts!

[@heatherpoletti6692]

So hard! Isolation moves with little to no weights are always challenging but so important in strengthening and stabilizing those little muscles. Will be revisiting this 2 times a month.

[@carlystair5502]

sometimes i think i cant go any further, but when i look up you're smiling at me! i love your videos caroline!

[@jaimeerhodes8509]

Loved the controlled pace of this one and perfect to take on the road if you need x

[@grinchyot6462]

I had twins 9 months ago & have been doing your booty workouts for about 6months now, I’ve seen great results & love your workouts so much, thank you ❤️

[@jeniwood9927]

You have the best workouts! I love the whole set up of each one. This one is one of my favs! Thank you for all your amazing Ed’s!

[@s.m4952]

This was amazing I felt the burn! Please upload one for inner thighs with bands if possible! (recently purchased the resistance bands are trying to make the most of them) Cheers

[@gerrymoore8086]

Another fabulous workout! Thank you Caroline!

[@bipashaanowar]

Hi my health coach! Love your workout procedure specially weight training.Though today is 3rd day but I already started to see difference around my waist line.Thanks to you that you give 10 sec rest after every shot.🙏

[@ames4146]

Oh my gosh, my glutes were on fire after just 5 minutes. Thank you!!!! I loved it!

[@svetlanapaptova8162]

Tuesday is finished with 🦵 😂❤️merci Caroline

[@charlotteswab5143]

Amazing burn.The area where I carry fat is definitely my outer thighs/saddle bags/booty. It's a tough area for me to tone, squats and lunges just don't do it. This workout hit all of my jiggly spots. Thank you!

[@GothicPanic]

This was amazing!!! My glutes needed it. Thank You!!!!

[@helenward2799]

Caroline you have made me stronger than ever, I have followed your workouts from the start, I finally completed this with the strongest band I have,,, woo hoo,,, I'm feeling this in the morning 😘😘😘😘

[@eliseb8396]

I've finished this workout almost half an hour ago and my glutes are still burning... First time it happened for me with an at home workout, so thanks !

[@monicabhargava5640]

Amazing 👌.Feeling the burn .Thank you Caroline .🙏🙏

[@sr2870]

This band is super effective! Thanks for all you do Caroline! 👊🏼✊🏼💪🏼

[@specialk5854]

The best glute exercise I've ever done! Thank you 🎉

[@nicoleyogasco2782]

Just wanna say congratulations for the 100k! Amazing and well-deserved achievement. Your channel is truly the best so professionally and faultless. Thank you again for your fantastic workouts and your bubbly personality which shines through my screen every day! ❤ ❤ ❤ Lots of love from Scotland

[@sorayaoomerjee4175]

I just realized you colour scheme your outfits with the instructions. Love that little touch!

[@CarolineGirvan]

Aw thanks Soraya! Love your name by the way! 💓

[@milenaanic4575]

This is perfect! Burning, fire, 30min, love it! Thank you

[@sharonvega5365]

I LOVE this workout!! I felt the burn for sure. I also love how real you are. You show us that you have to stop too. I love that these moves are simple yet effective. Thanks!!!

[@ayeshma2066]

I love your workouts, I feel so dead afterwards and I enjoy them too! Also you have a great personality which shows during your workouts, thank you so much ❤️

[@michelleseges9047]

Thank you for the awesome video Caroline! I’ve done so many band workouts on KZbin but this one is by far the best! The exercises are so creative and different. 👌

[@postalgirl]

Thanks for the music, visual cues, and hand gestures!

[@alejandralorenzo4693]

Thank you soooo much!!! I gained 20 pounds this quarantine. I’ve been doing your workouts for 6 weeks and already los 13. I feel so much better! You’re beautiful and your body is insane!! 😁

[@dianaskene918]

This was seriously brutal, I loved every second of it! New subscriber here!

[@Kat-wj3jp]

Thank you Caroline! I love your glute activation videos! 😃

[@sylviaplaggemars8570]

Omg again thank you. Awesome band workout 🏋️‍♀️. Please don’t ever stop giving us workouts 💜💜

[@meenalshah2401]

Yaas 💜 can’t wait to do this workout 🙌🏻 Thankyou Caroline 😊 more strength to you !

[@CarolineGirvan]

Go for it Meenal!! 🔥🔥🔥🔥🔥🔥🔥🔥

[@francinemorris1795]

LOVED that! Thanks so much Caroline. I can only do lower body now due to surgery and that felt so good!

[@jozekoppl]

Love you!!! So grateful for you! 💓

[@Samanthatravelog]

Oh my gosh ! I do love this workout so much. It really makes my full body sweat. Can’t wait to watch your new video of the inner thigh workout for 30 mins. 🥰😘 Yeah…

[@michalinecenkasura4799]

ultimately the best workout I've ever seen and I've ever done! thank you so much!!! ❤️❤️

[@jessicatimbrell2340]

Fantastic workout. Love the bands!

[@ellekellebiz9263]

Thanks so much for this. I'm going to be in a boot for the next three month because of stress fractures in my foot so I bought some booty bands and having been searching all over for workouts I can still do while injured. This was a great one! My buns feel the burn :-)

[@melinda5610]

What a burner!! Loved it! Those holds were soo tough. My knees eventually were just very gradually coming back together😆! Solid workout. 👊🏻

[@annaisaround]

Everytime during your workouts i swear and at the end i say 'i love you Caroline, you are the best!'. Everytime!

[@jtarentino]

An oldie and still one of my favorites!👏🏼👏🏼👏🏼

[@mora-mora5655]

Same! I have done this so many times 😀

[@susanbarnes3351]

OMG that was incredible, hope I can walk tomorrow lol

[@hannabrauer244]

Just the right amount of challenge, thank you!

[@michelledelmas977]

Absolutely love this workout and your other lower body bands! I am from Miami, FL, parents are Cuban, so I have that typical wide hip, big bottom. I’ve been adding your band workouts with my beachbody program and the results are amazing!! I’ve actually decided to just stick your programs for now. Thank you!!! 🥰🙂

[@seemo5]

The best glutes workout ever, i didn't feel the burn in any workout like this!!! Amazinggg 💥💥🔥🔥

[@SM-om3tw]

Caroline, thank you for the great quality video and all your efforts! these are great exercises for people like me who have issues with knees! So far, you are one of my fav youtube coaches!

[@madisonmccormick6026]

Who else feels extremely accomplished after finishing Caroline’s workouts?? I also love how she focuses on building strength and not burning calories. Caroline, your the best! ❤︎

[@inkyinkyzen1255]

Thanks and big hugs for this workout! I have just finished it and it feels great.Will be back regularly!

[@KarolinaGMissfitLT]

An absolute burner! Loved it, thanks, Caroline, for such challenging and great workouts!

[@SvetlanaDavydova]

your videos are very high quality! thank you!

[@lulupacheco6226]

Yes!!!! I been waiting for a work out like this!!!Thank you Pretty girl!