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Banded glute pump session

Intermediate · 25–39 · ~30 min

A high-rep banded session targeting upper (gluteus medius) and lower glute fibers. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole strength workout hands-free.

Session at a glance

Duration~30 min
FormatSets, reps & timed rest
FocusGlutes
IntensityRPE 9
Equipmentband
Best forBuild muscle, intermediate

This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 30-minute banded glute-isolation session for the gym or home. I'm an intermediate woman. I have a mini loop band and a long resistance band. Warm-up (4 min): 15 banded glute bridges, 12 banded lateral walks each way, 10 banded clamshells per side. Main work, target high reps with short rest: 1) Banded hip thrust 3x20 at RPE 9 with a 1-sec top squeeze, rest 45 sec; 2) Banded standing hip abduction 3x15 per leg (upper glute), rest 45 sec; 3) Banded seated abduction 3x20, rest 45 sec; 4) Banded kneeling kickback 3x15 per leg (lower glute), rest 45 sec; 5) Banded glute bridge burnout: as many reps as possible to failure. Tell me how to position the band for more or less tension, and how to progress over weeks (thicker band, more reps). Finish with 2 minutes of stretching.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Banded isolation work lets you train the glutes (including the upper gluteus medius via abduction) with high reps and good mind-muscle connection. High-rep sets taken near failure build muscle much like heavier work. You can't selectively grow one 'part' of the glute on demand, but abduction-focused moves do bias the upper/side fibers more than thrusts. Bands cap how heavy you can go, so this complements rather than replaces loaded work.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve)

Who this workout is for

Built with one person in mind: Train regularly, targeted work to grow and shape the glutes.

  • You’re an intermediate-level trainer and you want to build visible muscle.
  • You have access to the kit it calls for: band.
  • You want a single, repeatable strength workout you can drop into your week.

Who should adapt or skip it

  • It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.
  • As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 3 sessions a week, on non-consecutive days so you recover between them:

MonTueWedThuFriSatSun
Week 1●·●·●··
Week 2●·●·●··

● This session· Rest, a walk, or light mobility

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More weights & related workouts

WeightsHeavy hip-thrust glute session BodyweightNo-equipment glute burner HIITGlute-biased lower-body circuit MobilityGlute activation warm-up primer

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.