20 Min Pilates GLUTES Workout with Mini Resistance Band

About this workout

A 22-minute medium-level strength and Pilates workout for the lower body, using a resistance band. It is low impact with no jumping, which suits small spaces and downstairs neighbors.

How it runs

After a 25-second intro, you move through 22 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

• Split squat (bodyweight)
• Wall sit (bodyweight)
• Alternating cossack squat (bodyweight)
• Kang squat (kettlebell)
• Reverse lunge (dumbbells)
• Romanian deadlift (dumbbells)