Workout Details

  • Duration: 36 Minutes
  • Calorie Burn: 165-263
  • Difficulty: 3/5
  • Equipment: Exercise Band
  • Training Type: Low Impact, Pilates, Strength Training, Toning
Body Focus Lower Body

Glute Activation Workout - Knee Friendly Butt and Thigh Workout

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We get a lot of requests for butt and thigh workouts for bad knees, or knee friendly workouts - we also get a lot of requests for band workouts; this routine has both. It's a fantastic workout for developing and activating the glutes, as well as building important strength and stability in the joints of the lower body. If you have been told that you have lazy glutes, this glute activation workout may be of help to you.



We just released a brand new 4 Week Program! You get to choose your workout length each day, depending on your own schedule and energy levels: 4 Week FB Blend - Burn Fat, Build Muscle, Tone; 35 or 55 Minutes a Day

All you're going to need for this workout is an exercise band, but even if you don't have equipment this is still a great workout, even with just your own bodyweight. Otherwise, any resistance band will do; the one I am using is just a simple strip of theraband tied into a knot. I like these because the band just remains constantly adjustable for whatever you might need (I untie & use this one for upper body routines as well). The bands also come precut in a variety of resistances (you get less product overall but this is a less expensive option). Some of the exercises are a bit slow moving, but this is part of the challenge. Using momentum or swinging/"cheating" motions would cut out the emphasis on building strength throughout the entire range of motion. Keep in mind that each of the exercises is made more beneficial by your mindfulness and paying attention to how you're holding your body and moving throughout the workout.

This workout has been modeled after a patellar tendonitis physical therapy routine, though it also heavily crosses over with a hip strengthening physical therapy routine (both of which I have discussed at length with multiple doctors and physical therapists). A lot of you may recognize these exercises if you are seeing a physical therapist for hip or knee issues. With that said, it's important to note that I am a certified personal trainer - not a physical therapist - and you should always, always talk to your personal, professional health care provider (who has all of your health information and history) to make sure than an exercise is safe and beneficial for you and your body specifically.

In addition to clearing exercises with your doctor or physical therapist, you should also focus on staying tuned in to how your body feels throughout this routine - pay attention. Be aware of the "good" kind of hurt, and the kind of hurt that signals that you should stop what you're doing. Listen to your own body. 

Warm Up (25 Seconds Each)
March in Place
Butt Kicks
Side Steps
Kick & Switch
3 Point Taps (Front/Side/Back)
Step Throughs + Arms
Forward Bend + Arms
Hip Opener Steps
Step Back + Outside Tap
Side Lift + High Knee
Side Step Step Back or Curtsy

Glute Activation Workout / Knee Friendly Butt and Thigh Workout
Side Step or Squat with Band
Clock Steps 
Hip Hinge
Banded Squats or substitute Hip Hinge as a modification if squats bother you
Double Steps (slow & deliberate); Front, Side, Back
Tick Tock Leg Lifts

Side Leg Lifts
Circles Forward 
Circles Back
Supine Raises (lying on your back)
Prone Raises
Clam Shell
Side Lying Hold (Up & Back)

Quad Stretch
Warrior Stretch
Side + IT Stretch
Slow Walkdown to Downward Dog
Cat to Cow 
Side Stretch
Legs Straight Up + Calf Stretch
Deep Glute Stretch
Side Lying Stretch
Full Body Stretch + Breathing

I really hope you enjoyed this workout. What was your favorite exercise? Did you do it with bodyweight or a band? Would you like to see more videos with exercise bands?

PS - These leggings are actually a test run for our clothing company, Workout Complete. If you love the print of them and want a pair for yourself, let us know and you may see them in our store soon!

Thank you for working out with me :)
Kelli