How many minutes, how many times a week, to build glutes? (no weights)

[Alrueb]

Hi everyone,
Just thought I'd ask on here if anyone experienced can help me out.
I want to work on building my glutes etc. I'm 36. I am not allowed to lift weights at all, so not expecting spectacular results, just something would be good, maybe using resistance bands.
I don't have much time at all, big commute, and also have to factor in cardio, pelvic exercises and core exercises too, into my routine.
So how many minutes a session and how many times a week would be enough do you think?
Thanks so much if anyone can help. especially if you've gotten results from experience.

why just build your glutes? If you're not allowed to lift weights then I'd be seeking advice from a physio about what exercises you can / should do safely.

I agree, see a physiotherapist for specific advice.

Having said this, I have been doing the following for literally years and they are VERY effective:

Lucy Wyndham Read - Thighs & Glutes
Bowflex 3-minute plank
Rebecca Louise - Best Abs
Caroline Girvan - Braced Core and Abs@

All very short and free on YouTube

Why do you want to “build your glutes”? What do you want to DO with your glutes? Do you run, for example?

Do you want better all-body function?

Ir do you want a cosmetic “booty”? You can’t exercise into something your body is not genetically programmed to produce. I lift heavy and can leg press over 120kilos and drag 400 kilos on the sled. I have very strong glutes and quads and hamstrings.

But I have a pretty flat arse. That’s how my body is made.

But if you want strong glutes to help with lower back pain for example, then properly done glute bridges (NOT hip thrusts) will strengthen glutes and teach you how to get them “turned on” as working muscles. You can progress to one legged glute bridges.

There are also exercises using a Pilates ball which will help you learn to use and control your glutes.

If say you also need to be thinking about hip mobility in order to balance glute strength work.