The Coach Behind the Time-Crunch Routine
Becky Greenan, known as "Built by Becky" to over a million Instagram followers, designed this six-move banded glute workout for days when the gym doesn't fit into a packed schedule. Greenan describes herself as a "married mama of two," and her routine reflects that reality — it requires only a resistance band and can be done in a hotel room or a sunny yard. The workout targets glutes and surrounding muscles without barbells or machines, making it a practical option for travelers, parents, or anyone who can't spare a commute.
Set, Rep, and Band Selection Rules
Perform 2 to 3 sets of 10 to 20 reps per exercise. Choose a resistance band that allows you to complete 10 to 20 reps with good form. Band resistance is typically color-coded, with yellow as the easiest and black or purple as the toughest — but that system isn't universal, so check the band's labeling or product specifics before buying. If you're new, start with bodyweight only and add the band once you feel confident. Adjust the number of sets to your ability, but keep the intensity challenging.
Glute Kickbacks for Hip Activation
The workout opens with glute kickbacks, where Greenan's back foot extends outward and upward while the front foot stays fixed as a base. This movement isolates the glutes and hip flexors, making it a low-impact way to wake up the posterior chain. Unlike some kickback variations that require a cable machine, the band provides constant tension throughout the range of motion. Focus on controlled extension rather than swinging, and keep your hips square to avoid compensating with your lower back.
Banded Squat Jumps for Explosive Power
Second up is the banded squat jump, which Greenan cues with "keep legs pushed outwards against the band's resistance" to maximize hip muscle activation. This plyometric move builds explosive power in the quads and glutes, improving jumping ability. To execute, brace your core, push through your feet and hips on each leap, and land softly with knees tracking over toes. The band adds an extra challenge by forcing your legs to work against lateral resistance, increasing the demand on the hip abductors.
Hip Thrusts with an Abduction Twist
For the third move, Greenan adds an abduction component at the top of each hip thrust by pulling her knees apart while her hips are fully extended. The band sits above the knees and resists both the hip drive and the knee spread. This small adjustment taxes the glutes, quads, hamstrings, erector spinae, core, and abductors — no machine or barbell needed.
Banded Single Leg RDL for Balance
The fourth exercise is a banded single-leg Romanian deadlift. It challenges balance and lower-body strength as you hinge forward on one leg while the opposite leg extends behind for counterbalance. The band adds resistance to the working hamstring and glute. Greenan emphasizes squeezing the glutes as you straighten back up.
Static Squat with Backward Toe Taps
The penultimate move combines two exercises: a static squat held low, then a backward toe tap on each side. Static squats maintain constant tension in the core, quads, and glutes, making them tougher than they look. The rear toe taps place additional load on the hamstrings and obliques as you reach your foot back and tap the ground, then return to the squat position. This combination trains endurance and coordination, and you can perform it without the band initially until you're comfortable with the movement pattern.
Sway Squats as a Cool-Down Finisher
Greenan closes her outdoor banded session with sway squats, a side-lunge variation designed as a cool-down. Unlike the other moves' explosive or static patterns, this finisher's lateral swaying bends the knee and opens the hip with each shift from side to side.
