Whether you're looking for a firm butt, stable knees, or strong legs , this intense 20-minute mini-band workout will take your lower -body training to the next level. Ideal for at home, on the go, or as an activation session before strength training. The mini-band is small, affordable , and extremely effective — especially if you want to specifically target your glutes and strengthen your leg muscles.
In this edition of “ Workout of the Week” you can expect 7 exercises that will make your legs burn – in the best sense of the word.
Why leg and butt training with the mini band?
Many people underestimate how powerful a simple resistance band can be. The mini band creates constant tension that activates not only the major muscle groups but also the often -neglected stabilizing muscles .
The advantages at a glance:
- Specifically activates the gluteus medius and minimus (lateral buttock muscles)
- Strengthens leg axis stability
- Helps with knee stabilization
- Perfect for functional training and rehabilitation
- Ideal for warm-ups or independent home workouts
The mini band can work wonders, especially when you are sedentary or after a long break from training.
What you need
- 1 mini band with medium resistance
- Mat or non-slip surface
- Stable wall or sofa to lean against
- Optional : second band for more resistance
Tip : During all exercises, pay attention to the tension in the band, knee control and an active core .
Structure of the workout
Duration: approx. 20 minutes
Structure :
- 3-minute warm-up
- 7 exercises of 45 seconds of exercise, 15 seconds of rest
- 2 rounds (total 14 minutes)
- 3-minute cooldown & stretch
1. Warm-up (3 minutes)
Prepare your lower body for tension and power.
Exercise 1: Glute Bridge with Band (1 min.)
- Lying on your back, band over your knees
- Lift hips , press knees against the band
- Short hold at the top, slowly lower
Exercise 2: Standing Side Steps (1 min.)
- Band over the knees
- Small steps sideways, knees slightly bent
- Keep tension – no waddling!
Exercise 3: Bodyweight Squats + Mini Band (1 min.)
- Band just above the knees
- Slow squats with outward pressure
- Focus on clean technique & core tension
2. Main part – The 7 best exercises with mini band
Exercise 1: Clamshells (right & left)
Target : Gluteus medius, external rotators
Execution :
- Side position, legs bent, band over the knees
- Open upper knee upwards , feet stay together
- 45 seconds per page
Tip : Keep your pelvis stable – don’t tip backwards!
Exercise 2: Standing Kickbacks
Target : Gluteus maximus (large buttock muscle)
Execution :
- Standing, band around the ankles
- Stretch one leg backwards and upwards
- Torso remains stable, slightly bent forward
Tip : No swing – concentrated movement with buttock tension!
Exercise 3: Squat Pulse with Band
Target : thighs, buttocks, endurance
Execution :
- Hold deep squat position
- Small up and down movements (pulses)
- Band remains under tension
Tip : The deeper, the more it burns ' s – hold on!
Exercise 4: Lateral Walks
Target : Gluteus medius, leg axis stability
Execution :
- Band over the knees
- Small steps sideways – 3x right, 3x left
- Knees always slightly bent
Tip : Keep tension in the band – no shuffling steps.
Exercise 5: Donkey Kicks with Band
Target : Buttock muscles
Execution :
- Quadruped position, band around thighs
- One leg up “ step out” “ , heel to ceiling
- Hull remains firm
Tip : Thighs not higher than hips – control before swing.
Exercise 6: Wall Sit with Knee Press
Target : thighs, buttocks , isometrics
Execution :
- Wall squat, band over the knees
- Press knees rhythmically against the band
- Back stays on the wall
Tip : Feel the tension – the band wants to push you together “ , you push against it!
Exercise 7: Fire Hydrants
Target : lateral gluteal muscles
Execution :
- Four-legged stance, band over the knees
- Lift your knees sideways – like a “ dog on a lamppost” “
- 45 seconds per page
Tip : Keep your hips stable – no tipping or twisting.
Interval plan
- All exercises 45 seconds of exertion, 15 seconds rest
- After the 7th exercise: 1 minute break
- Then round 2
- Total duration of main part: approx. 14 minutes
For advanced users: In round 2, add an additional band or do more repetitions!
3. Cooldown & Stretch (3 minutes)
Important : Stretching relaxes the muscles and improves mobility in the long term.
Stretching suggestions :
- Standing thigh stretch (30 sec./leg)
- Knees to chest while lying down (30 seconds each)
- Deep squat with arm openings (1 min.)
- Pigeon pose or Figure 4 stretch (1 min.)
Breathe deeply – and feel how your lower body has worked.
Conclusion: Small tools, big impact
This workout impressively shows how efficient, targeted and challenging training with a mini band can be – even without dumbbells or machines.
You train:
- Gluteal muscles in all their parts
- Leg axis stability & knee stability
- Endurance and muscle coordination
- Conscious muscle feeling (mind-muscle connection)
Perfect as your own home workout, as a warm-up for ' s strength training or as an activation unit in the office or while traveling.
Recommendation:
- Integrate 2–3 times per week
- Change band regularly (increase resistance)
- Focus on technique instead of speed
- If necessary: Third round for maximum effect!
Want more?
In the next workout of the week, we'll show you a 15-minute butt stability workout specifically for runners and cyclists – ideal for preventing problems.
Until then: Let it burn! Your booty will ' thank you.
