30 Min GLUTE & OUTER THIGH WORKOUT at Home with Band

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30 Min GLUTE & OUTER THIGH WORKOUT at Home with Band

Рет қаралды 2,085,186

4 жыл бұрын

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 KZfaq Fitness Channel: kzfaq.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: info@carolinegirvan.com
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

Пікірлер: 832

@vcoppe01 3 жыл бұрын

best glute workout on youtube!

@CarolineGirvan 3 жыл бұрын

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

@matthewalmond4688 3 жыл бұрын

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 Жыл бұрын

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

@laurenone2707 Жыл бұрын

Just noting something 10:23

@stefffy1000 4 жыл бұрын

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

@CarolineGirvan 4 жыл бұрын

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

@traceysaccocio6977 3 жыл бұрын

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

@carolynmartin5964 3 жыл бұрын

Totally agree!! So thankful for your workouts!

@girlfromnh Жыл бұрын

💯

@BoaVista2205 2 ай бұрын

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 😍😍🥳

@audreybutlermk 3 жыл бұрын

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!

@francisca1678 4 жыл бұрын

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 4 жыл бұрын

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

@katianaelyse 3 жыл бұрын

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

@flawfulpractice8381 3 жыл бұрын

This is me😂😂

@rupali_who 3 жыл бұрын

Haha so true

@heathergraff6740 2 жыл бұрын

Absolutely essential!!

@ewils32 2 жыл бұрын

So true 😂

@tylerbradshaw9659 2 жыл бұрын

😅

@malakamer4291 3 жыл бұрын

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 💓

@diba8845 3 жыл бұрын

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

@kgibson0124 4 жыл бұрын

Caroline, I had started following SO many KZfaq 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 4 жыл бұрын

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

@cry1270 Жыл бұрын

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

@lkhn08 Жыл бұрын

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.

@x-Bella-x 4 жыл бұрын

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

@CarolineGirvan 4 жыл бұрын

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

@melissapoirier851 2 жыл бұрын

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!

@Ashley-pl7cb 3 жыл бұрын

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

@isabellaalmeida9530 3 жыл бұрын

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 3 жыл бұрын

O m g I’ve done various KZfaq 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

@lilu7427 4 жыл бұрын

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!

@samantha9164 4 жыл бұрын

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

@CarolineGirvan 4 жыл бұрын

Excellent Samantha!! 🔥🔥🔥🤩🤩🤩

@kthxciao1465 3 жыл бұрын

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.

@MegaBabygal1 4 жыл бұрын

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 3 жыл бұрын

Right?!

@estrella7323 Жыл бұрын

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

@petrapapic9813 2 жыл бұрын

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!

@hannahpriddle4354 4 жыл бұрын

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 4 жыл бұрын

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!’😉🔥🔥🔥🔥🔥

@heatherlucas5530 4 жыл бұрын

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

@al-anoud-123 Жыл бұрын

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

@Tinapaints 3 жыл бұрын

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!!

@munyileong4082 3 жыл бұрын

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 4 жыл бұрын

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

@yasminem6813 3 жыл бұрын

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!! 💪🏾👊🏾💃🏾🌺

@taliaparker3308 3 жыл бұрын

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

@MrPeckDaddy 4 жыл бұрын

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 Жыл бұрын

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

@jessicacampbell1903 4 жыл бұрын

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!!!!

@heatherpoletti6692 2 жыл бұрын

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.

@lethabovacu4093 4 жыл бұрын

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

@madisonmccormick6026 2 жыл бұрын

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! ❤︎

@Cherish_strings 5 ай бұрын

Still the best on the go glutes workout in 2024

@chrissywilliams8838 3 жыл бұрын

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!!!

@mlcarrs7209 3 жыл бұрын

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

@andziazaborniak 3 жыл бұрын

MY LEG WENT FLYYYYING! 😂

@mlcarrs7209 3 жыл бұрын

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

@perlahernandez609 3 жыл бұрын

Yess👌🏻🥵

@shernibibi2405 3 жыл бұрын

Me too

@emmafossan2880 3 жыл бұрын

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

@pandocynthia 3 жыл бұрын

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

@grinchyot6462 3 жыл бұрын

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 ❤️

@LinhChi-ou5ob 2 жыл бұрын

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

@s.m4952 4 жыл бұрын

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

@sunchi1461 4 жыл бұрын

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! 😘🤗

@lisab6922 3 жыл бұрын

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

@HavenlyNnest Жыл бұрын

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

@ellavandeveer422 3 жыл бұрын

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

@natashabrogord6721 5 ай бұрын

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

@jaimeerhodes8509 Жыл бұрын

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

@22shubhigupta 2 жыл бұрын

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

@precious_n330 4 жыл бұрын

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 ♥️♥️♥️

@carlystair5502 3 жыл бұрын

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

@HKGSamanthainusa 3 жыл бұрын

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…

@LaurenHamiltonNeill3 8 ай бұрын

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!

@vylia Жыл бұрын

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

@melaniewright9805 2 жыл бұрын

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!

@charlotteswab5143 3 жыл бұрын

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!

@ames4146 3 жыл бұрын

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

@jordanisabella8307 4 жыл бұрын

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

@katia5059 3 жыл бұрын

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

@bipashaanowar 4 жыл бұрын

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.🙏

@helenward2799 3 жыл бұрын

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 😘😘😘😘

@ayeshma2066 4 жыл бұрын

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 ❤️

@thobilemngadi9828 Жыл бұрын

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

@alejandralorenzo4693 3 жыл бұрын

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!! 😁

@eliseb8396 3 жыл бұрын

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 !

@ellekellebiz9263 2 жыл бұрын

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 :-)

@annaisaround Жыл бұрын

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

@jeniwood9927 2 жыл бұрын

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!

@dianaskene918 3 жыл бұрын

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

@reginatenorio4466 Жыл бұрын

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

@KarolinaGMissfitLT 2 жыл бұрын

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

@sharonvega5365 4 жыл бұрын

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!!!

@sorayaoomerjee4175 3 жыл бұрын

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

@CarolineGirvan 3 жыл бұрын

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

@svetlanapaptova8162 4 жыл бұрын

Tuesday is finished with 🦵 😂❤️merci Caroline

@NK__NK__NK 2 жыл бұрын

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

@bandmakers 3 жыл бұрын

Used 30lbs resistance bands during the entire workout and I felt the BURN especially with those pulses!! These are the most intense work outs that make me feel SO GOOD once I’m finished! Thank you!!

@patriciaangeliquelogarta8917 3 жыл бұрын

Hi Caroline! I can't believe i just discovered you now! It is the first time i cried during a workout 🤣 thank you so much for the burn!!! You are the be(a)st. Definitely will recommend you to my friends and family ❤️ i don't know wether you'll see this but i just wanted to say thank you for giving such amazing workout videos!

@CarolineGirvan 3 жыл бұрын

Aw fantastic Patricia and welcome!! Well done on this session too... you obviously pushed it!!! There is a fantastic community here so I’m sure you will enjoy reading the amazing stories of progress, overcoming and of course fun along the way!!⭐️

@melinda5610 2 жыл бұрын

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

@adelinasinayskaya7515 3 жыл бұрын

This was the hardest glute workout I've ever done! And I've tried so many.... Thank you! Will do it again event though it's painful as hell 🤣

@susanbarnes3351 3 жыл бұрын

OMG that was incredible, hope I can walk tomorrow lol

@nicoleyogasco2782 4 жыл бұрын

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

@gerrymoore8086 3 жыл бұрын

Another fabulous workout! Thank you Caroline!

@hannabrauer244 2 ай бұрын

Just the right amount of challenge, thank you!

@michelleseges9047 3 жыл бұрын

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

@heatherpoletti6692 7 ай бұрын

Holy challenging. It's one of the best glute band workouts I've completed ❤

@sr2870 3 жыл бұрын

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

@Brodicsek 3 жыл бұрын

I was cursing sooo much during this! But many many thanks Caroline, now I feel great that I could actually finish it without giving up! :)

@specialk5854 Жыл бұрын

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

@francinemorris1795 Жыл бұрын

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

@jozekoppl 4 жыл бұрын

Love you!!! So grateful for you! 💓

@michelledelmas977 3 жыл бұрын

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!!! 🥰🙂

@milenaanic4575 2 ай бұрын

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

@GothicPanic Жыл бұрын

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

@seemo5 2 жыл бұрын

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

@serendipitygrace1766 3 жыл бұрын

Very challenging! I workout regularly, walk, cycle, dance do yoga etc...and this seriously got me good! Definitely will do again. Thanks so much :D

@monicabhargava5640 4 жыл бұрын

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

@SM-om3tw 4 жыл бұрын

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!

@Kat-wj3jp 2 жыл бұрын

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

@bonnieroe173 3 жыл бұрын

Thanks for this workout Caroline! It's so nice to have different butt exercises, I hadn't tried a lot of these exercises before, and boy my butt is burning!