10-Minute Resistance Band Workout for Glutes
10 minutes. One band. Done.
This resistance band workout hits your glutes and legs, raises your heart rate, and works on the days you feel too busy to “do it properly.”
Save this in your browser bookmarks. Share it with a friend. Do it tomorrow.
Workout Summary
- Time: 10 minutes
- Equipment: 1 resistance band (loop or long band)
- Focus: Glutes + full body
- Level: Beginner to intermediate
- Format: Circuit (2–3 rounds)
How the Circuit Works
You will do all 5 moves back-to-back, then rest 30 seconds and repeat all the exercises 2–3 rounds.
Time awareness check:
1 round ≈ 3–4 minutes
2 rounds ≈ 7 minutes
3 rounds ≈ 10 minutes
The 10-Minute Resistance Band Circuit
Round = all 5 exercises below
1) Banded Squat — 15 reps
Loop band: place it above your knees. Push knees out as you stand. Keep your chest tall.
Long band: stand on the band and hold the ends at shoulder height. Squat with control.
2) Banded Glute Bridge — 20 reps
Place the band above your knees. Drive through your heels. Squeeze glutes at the top for 1 second. Keep ribs down.
3) Banded Reverse Lunge — 10 reps per side
Loop band: place it above your knees and keep tension as you step back.
Long band: stand on the band with your front foot and hold the ends at shoulder height. Move slow and controlled.
4) Banded Lateral Walk — 12 steps each direction
Place the loop band above knees or at ankles. Stay low. Keep constant tension. Don’t let knees cave in.
5) Banded Dead Bug — 10 reps per side
Keep your lower back down. Move slow. Exhale as you extend. Control the band the whole time.
Rest 30 seconds. Then start your next round.
Make It Harder Without Adding New Equipment
- Slow the execution: 3 seconds down, 1 second up
- Add a pause: 1–2 seconds at the hardest point
- Add reps: +2 reps per exercise next time
- Add a round: go from 2 rounds to 3
Can You Lose Weight With Resistance Band Training?
Yes. You can.
Bands build muscle and challenge your cardio when you move with intent. Fat loss comes from consistency plus nutrition. This workout helps because it removes the biggest barrier: time.
What Band Should You Use?
- Beginner: light to medium
- Already training: medium to heavy
You should feel challenged on the last reps, but keep clean form. If it feels easy, slow the tempo before you buy more bands.
Copy This Into Your Notebook
10-Min Band Circuit (Rest 30s, 2–3 rounds) 1) Squat x15 2) Glute Bridge x20 3) Reverse Lunge x10/side 4) Lateral Walk x12 steps each way 5) Dead Bug x10/side Next time I will: +2 reps OR +1 round OR slower tempo
Do you prefer to track your workouts with an app?
If you like this style of training and you want a structured plan you can follow without thinking, check out my Next Level Home Strength Program. It uses minimal equipment (including bands), gives you progressive workouts, and supports you with nutrition + accountability.
View the Next Level Home Strength Program
Frequently Asked Questions
Do I need a long band with handles?
No. You can do this workout with a loop band only. A long band gives you more options, but you can still get great results with a loop band.
Is this workout good for beginners?
Yes. Start with 2 rounds and lighter resistance. Focus on form and control. Add a third round when it feels manageable.
What if I only have 5 minutes?
Do 1 round. That still counts. The goal is to protect the habit, not to win the day.
How often should I do this?
2–4 times per week. Use it on busy days, travel days, or as a quick standalone workout.
How do I know I’m progressing?
Add 2 reps, slow the tempo, add a pause, or add one extra round. Small changes add up fast.
Conclusion
You don’t need a perfect plan. You need a repeatable one.
This 10-minute resistance band workout removes the biggest blocker: time. Do it today. Repeat tomorrow. Let consistency do the heavy lifting.
Quick recap:
- Do 5 moves back-to-back
- Rest 30 seconds
- Repeat 2–3 rounds
- Progress with reps, tempo, or rounds