Mini Band Glute Bridge Workout with the Glute Loop

This one may give you a butt cramp!

This burnout today is a special one! My sister and I did this over the holidays and it is definitely a SUPER burnout! Prepare yourself, because this is sure to really take your glute workout over the top!
Grab your mini band and follow along as we go though a basic glute bridge then builld up to a glute bridge iso hold! Here is the band that I use.
 
2 x 30 Seconds
Glute bridge
Glute bridge iso hold with abduction
Glute bridge w/ iso hold

Watch: Mini band glute bridge workout with the glute loop

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How to Do Each Glute Burnout Movement

Band Tip: If your band is super tight place it higher up on your legs so you can get a wider stance.

Glute Bridge

Targets: Glutes, hamstrings, core

Lie flat on your back with your knees bent and feet flat on the floor. Place tension on the band and lift your hips up. Squeeze your glutes at the top and then lower your hips back down for 1 rep.

Glute Bridge with Iso Hold

Targets: Glutes, hamstrings, core

Lie flat on your back with your knees bent and feet flat on the floor. Lift your hips up into a bridge position and press your knees out, placing tension on the band. Squeeze your glutes and hold for 30 seconds.

Glute Bridge Iso Hold with Abduction

Targets: Glutes, hamstrings, core

Get into the bridge position as described in the first two movements. Keep your core tight, squeeze your glutes and stay up in the bridge position. Press your knees outward, then back together for the abduction.

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