# @_she.got.this on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DVDznTHkdld
- **Gondola URL:** https://gondola.cc/posts/61671591-shegotthis-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/373061a2b3.jpg
- **Posted:** 2026-02-22T12:02:42.000+00:00
- **Account Owner:** Olga | Wellness Concierge 40+ (@_she.got.this) — https://gondola.cc/_she.got.this

## Caption

This protocol is fully adaptable:
🔥 As a Complete Glute Workout: Do 3-4 sets of each exercise (perfect for home or travel).

🔥 As a Primer/Warm-Up: Do just 1 set before your heavy lifting leg day to maximize muscle recruitment.

Equipment needed: Just one resistance band (I suggest medium tension) and a box or a piece of floor.
Here are the 9 exercises that will activate every part of your glutes, hamstrings, and quads:

1️⃣ BANDED SIDE WALKS Target: Gluteus Medius (Side booty) & Hip Abductors.
Keep tension on the band at all times. Don’t let your knees cave in!
2️⃣ BANDED SQUATS Target: Gluteus Maximus, Quads & Hamstrings.
Drive your knees outward against the band as you lower into the squat.
3️⃣ SQUAT JUMPS Target: Fast-Twitch Muscle Fibers, Quads, Calves & Core.
Explosive power! Land softly to protect your joints while spiking your heart rate.
4️⃣ SEATED ABDUCTIONS Target: Gluteus Medius & Minimus.
Sit on the edge of the box. Lean slightly forward and drive your knees apart.
5️⃣ STRAIGHT LEG ABDUCTION Target: Gluteus Medius.
Keep your core tight and torso upright. The movement should come only from the hip.
6️⃣ SINGLE LEG BOX BRIDGES Target: Gluteus Maximus & Hamstrings.
Drive through the heel on the box. Squeeze hard at the top and avoid overarching your lower back.
7️⃣ FIRE HYDRANTS Target: Gluteus Medius & Core Stabilizers.
Keep your hips square to the floor. Lift the knee to the side without rotating your spine.
8️⃣ DONKEY KICKS Target: Gluteus Maximus.
Keep your foot flexed and push the heel straight up toward the ceiling. Don’t use momentum!
9️⃣ CLAMSHELLS Target: Gluteus Medius & Deep External Rotators.
The ultimate isolation move. Keep your feet together and open the top knee like a book.

👇 Are you saving this for a Home Workout or a Gym Warm-Up? Let me know!

#gluteactivation #resistancebandworkout #lowerbodyworkout #glutemedius #legdaywarmup over40fitness biohackingwomen womenwholift muscleactivation strongglutes

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## Tags

gluteactivation, resistancebandworkout, glutemedius, lowerbodyworkout, legdaywarmup

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