30 Min GLUTE & OUTER THIGH WORKOUT at Home with Band - No Squats, No Lunges

This 30 minute glute and outer thigh workout with band is entirely squat free and lunge free, perfect if you’re looking for a joint friendly way to strengthen and sculpt. 🍑✨

I designed this session to isolate your glute medius and glute minimus with constant tension using a resistance band. You’ll stay on the mat the entire time with no jumping and no standing movements, just focused, controlled work targeting your outer thighs and glutes.

Each move is 50 seconds on with a 10 second reset to help you stay consistent and in control. I’ll guide you through exercises that activate your glutes without putting pressure on your knees, making this a great option for anyone recovering from high impact training or simply avoiding squats and lunges.

✅ What you’ll need:
• A loop or resistance band
• A mat
• That 🔥 glute focus

This 30 Min GLUTE & OUTER THIGH WORKOUT at Home with Band is great as a standalone session or as a burnout add on. Keep your core braced, knees slightly out in banded movements, and really focus on that mind muscle connection to feel every rep.

Let’s make those glutes work 💪🧘‍♀️🔥

🚀 Warm up first with this quick routine:    • 5 MIN WARM UP FOR AT HOME WORKOUTS (No Jum...  

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Disclaimer:
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Niloo Beni will not be responsible or liable for any injury or harm you sustain as a result of this video.