Weak glutes often lead to an anterior pelvic tilt, which can cause a domino effect of postural issues, which can lead to lower back pain and discomfort.
Unlock the secret to sculpting a strong, toned glute with the power of resistance bands. These versatile exercise tools offer a convenient and effective way to target your gluteal muscles.
They work by increasing the resistance during eccentric and concentric exercise movements, which makes your muscles work harder and stimulates their growth and strength.
In this blog, we will explore the science behind resistance band glute exercises, provide sample workouts, and share pro tips.
- Glute Anatomy
- 1. Gluteus Maximus
- 2. Gluteus Medius
- 3. Gluteus Minimus
- 10 Best Glute Exercises With Resistance Band
- 1. Band Side-Lying Leg Lift
- 2. Resistance Band Glute Bridge
- 3. Band Clamshell
- 4. Band Donkey Kicks
- 5. Banded Pull-Throughs
- 6. Resistance Band Standing Kickback
- 7. Lateral Band Walks
- 8. Resistance Band Squat
- 9. Standing Band Hip Abduction
- 10. Band Fire Hydrants
- Beginner Resistance Band Glute Workout Plan
- Benefits of Resistance Bands for Glute Training
Knowing the anatomy and function of the glute muscles will help you perform resistance band exercises more effectively.
The gluteal muscles are a group of muscles that make up the buttock area. The muscle group consists of the gluteus maximus, gluteus medius, and gluteus minimus.
1. Gluteus Maximus
- The most superficial and largest of the gluteal muscles.
- They are primarily responsible for hip extension (e.g., standing up from a sitting position or climbing stairs) and external rotation of the hip.
2. Gluteus Medius
- Located just beneath the gluteus maximus, originating from the outer surface of the ilium.
- Main functions include hip abduction (lifting the leg to the side) and stabilization of the pelvis during walking or running.
3. Gluteus Minimus
- It lies deep to the gluteus medius, sharing a similar origin on the ilium.
- Its actions are similar to the gluteus medius, which helps hip abduction and stability. It also plays a role in medially rotating the thigh.
10 Best Glute Exercises With Resistance Band
Here are the best 10 exercises for working out your glutes with a resistance band. You can do them at home or while traveling. With just an elastic band, you can make a strong, toned leg.
1. Band Side-Lying Leg Lift
The band side-lying leg lift is a variation of the side leg raise that uses a resistance band to give the glute exercise more resistance and challenge.
It is a great move to target the gluteus medius and minimus. These smaller glute muscles on the outer hip help stabilize the pelvis and hips.
How To Do Band Side-Lying Leg Lift
- Lie on your side with the resistance band looped around your ankles.
- Your head can rest on your arm, or you can prop your head up with your hand.
- Engage your core and maintain a vertical stack of your hips.
- Lift the top leg up with a controlled movement while keeping the knee straight.
- Slowly lower the leg back down to the starting position.
- Repeat for the desired number of reps, then switch sides.
- Point your toes slightly downward (dorsiflexion) to further emphasize glute activation.
- Don’t swing your leg up. Instead, control the movement.
2. Resistance Band Glute Bridge
The resistance band glute bridge is a highly effective lower body exercise for toning the glutes and hamstrings. It also strengthens the ankles, and knees.
This exercise helps make your glutes stronger and your core more stable.
It is excellent for those unable to perform squats due to pain. Unlike squats, the glute bridge places little pressure on the lower back.
How To Do Band Glute Bridge
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Arms should be by your sides, palms facing down.
- Place a resistance band just above your knees.
- Push your knees out against the band as you raise your hips up towards the ceiling.
- Squeeze your glutes at the top of the movement.
- Then slowly lower your hips back down to the starting position.
- Repeat for the desired number of reps.
- To maximize glute engagement, focus on pressing through your heels when lifting your hips.
- Keep your knees in line with your toes and dont let them cave in.
- Don’t arch your back. Keep your back straight and your core engaged.
3. Band Clamshell
The clamshell focuses on strengthening the smaller gluteal muscles, which are crucial for hip stabilization and lateral movements.
Strengthening the muscles supporting the pelvis and lower back can help prevent injury and improve posture.
How To Do Band Clamshell
- Lie on your side with your legs stacked on top of each other and your knees bent at about a 90-degree angle.
- Place a resistance band just above your knees.
- Lift your top knee up while keeping your feet together and maintaining tension on the resistance band.
- Pause at the top of the movement. Then slowly lower the top knee back down to the starting position.
- Complete the desired number of reps on one side before switching to the other side.
- At the end of the movement, give an extra squeeze to fully engage the glute muscles.
- Focus on lifting your knee with control instead of using momentum.
- Make sure the motion comes from your hips, not your knees or feet.
4. Band Donkey Kicks
The banded donkey kickback is a workout that works the muscles in your legs, hips, core, shoulders, and back.
This exercise is a great way to build and tone your glutes, improve hip stability, and build lower body strength.
How To Do Band Donkey Kicks
- Anchor a resistance band to a stable point near the base of the bench.
- Loop a resistance band around one ankle.
- Get on all fours with your hands shoulder-width apart and your knees hip-width apart.
- Extend one leg behind you, keeping your knee straight and your toes pointed.
- Squeeze your hamstrings and glutes to lift your leg as high as you can.
- Hold the position for a second, then slowly lower your leg back to the starting position.
- Repeat steps 4-5 for the desired number of repetitions.
- Keep your back and neck in a neutral position.
- Go slowly, focusing on muscle contraction.
- Exhale as you curl the legs up and inhale as you release them back down.
5. Banded Pull-Throughs
The band Pull-Through is a popular exercise which is used to target the glutes and hamstrings for muscle and strength-building purposes. They are good for making your buttocks look toned and firm. They also help your core muscles, hip flexors, obliques, and abs.
Many people don’t want to do this movement because it takes a little setup and may even look funny. Try it out, it’s a good exercise.
How To Do Band Pull-Throughs
- Anchor a resistance band to a low, stable point.
- Stand facing away from the anchor point with feet shoulder-width apart.
- Hold the band between your legs using both hands, and walk forward until there’s tension in the band.
- Start with a slight bend in the knees, hips pushed back, and chest forward, with a neutral spine.
- Then, extend your hips forward and pull the band through your legs until you are standing upright.
- Squeeze your glutes at the top of the movement.
- Slowly reverse the motion to return to the starting position.
- Repeat for the desired number of repetitions.
- Ensure that you are driving the movement from the hips. The arms should remain passive, merely holding the band.
- Try to get the full range of motion until you feel a stretch in your hamstrings.
6. Resistance Band Standing Kickback
The resistance band standing kickback is an efficient way to isolate and work the gluteus maximus.
It’s a low-impact exercise that doesn’t require a lot of equipment, so it’s easy to add to home workouts.
How To Do Band Standing Kickback
- Stand with your feet hip-width apart and a resistance band looped around your ankles.
- Hold onto a wall, chair, or any stable surface with one hand for balance.
- Shift your weight onto one foot while the other foot remains slightly off the ground.
- Engage your core and glutes, then slowly kick the free leg straight back behind you.
- With control, bring your leg back to the starting position without letting it touch the ground.
- Repeat on the other side.
- The knee of the leg you’re on should be slightly bent.
- Keep your spine neutral and avoid overarching your back during the kickback.
7. Lateral Band Walks
Lateral Band Walks, also known as miniband walks, are a lower-body exercise that targets the muscles on the outer thighs and glutes.
Lateral band walks can help reduce hip and back pain by strengthening the muscles that support these areas.
- Banded monster walks: To do banded monster walks, simply loop the resistance band around your ankles instead of your thighs.
- Banded side shuffles: To do banded side shuffles, simply shuffle sideways instead of walking.
How To Do Lateral Band Walks
- Start by placing a looped resistance band around your legs, just above your ankles.
- Stand with your feet hip-width apart and your knees slightly bent.
- Take a step to the side with one foot, stretching the band, and then bring the other foot in to return to the shoulder-width stance. This completes one step.
- Continue this pattern for a set number of steps in one direction, then switch to move in the opposite direction.
- For increased difficulty, place it just above the ankles; for decreased difficulty, place it above the knees.
- Keep tension on the band at all times.
- Maintain an upright posture, do not lean.
8. Resistance Band Squat
The resistance band squat is a functional exercise that works the quadriceps, hamstrings, glutes, and core. Instead of using free weights or gym machines, it uses a resistance band to challenge the leg muscles.
Resistance bands add additional load and resistance to regular squats, which allows for greater muscle activation.
One 2020 study found that the barbell back squat and the barbell hip thrust, both of which are super glute-specific exercises, showed nearly equal improvement in overall lower body strength and performance.
How To Do Band Squat
- Start with your feet shoulder-width apart, knees bent, and toes pointed forward.
- Place the band under your feet and hold the other end with your hands at shoulder height level.
- Keep your core tight and back straight, and slowly squat down by bending at the hips and knees until a full squat is achieved.
- Pause at the bottom of the squat, then push through your heels to return to the starting position.
- Repeat this motion for the desired number of reps to complete a set.
- Keep your chest up and shoulders back.
- Ensure your heels remain in contact with the ground throughout the squat. Lifting the heels can place undue stress on the knees.
- Don’t rush. Ensure a steady and controlled descent and ascent.
9. Standing Band Hip Abduction
The band hip abduction targets the hip abductors – the muscles along the outer hip that open the legs. This exercise strengthens the gluteus maximus and tensor fasciae latae.
How to Do the Standing Band Hip Abduction:
- Secure a resistance band just above your ankles. Stand upright with your feet together.
- For support, hold onto a stable surface, such as a wall or a chair, with one hand.
- While keeping your standing leg slightly bent and foot facing forward, lift the other leg out to the side and stretch the resistance band.
- Slowly lower the leg back to the starting position.
- Complete the desired number of repetitions on one side, then switch to the other leg.
- Complete 10-15 controlled reps on each side.
- Make sure you are not leaning too far to the opposite side when lifting your leg.
- Keep your knee straight and don’t let it bend during the movement.
10. Band Fire Hydrants
The band fire hydrant is a glute-focused exercise that simulates the action of a dog at a fire hydrant. It specifically targets the gluteus medius and minimus, as well as the hip abductors.
This exercise can help improve hip joint mobility.
How to Do Band Fire Hydrants
- Begin on all fours in a quadruped position (hands under shoulders and knees under hips).
- Place a resistance band around your thighs, just above the knees.
- Keep your knee bent at 90 degrees and lift one leg to the side, stretching the resistance band.
- The movement should come from the hip joint, and the foot should be in line with the knee.
- Lower the leg back down to the starting position.
- Perform the desired number of reps on one side, then switch to the other.
- Focus on lifting and lowering the leg with control.
- Inhale as you lift the leg and exhale as you return to the starting position.
- Don’t let your hips rotate or dip sideways as you lift your leg.
Beginner Resistance Band Glute Workout Plan
For those new to resistance band glute training, consider starting with this regimen:
|Band Side-Lying Leg Lift||3-4||10-12||90s|
|Band Glute Bridge||3-4||12-15||90s|
|Band Donkey Kicks||3||12-15||90s|
Benefits of Resistance Bands for Glute Training
- Portable and versatile – Resistance bands take up little room, so you can use them anywhere – at home, while traveling, in the gym. They allow for a variety of glute-targeting exercises.
- Joint-friendly – Bands provide cushion and impact absorption since they have some give. This makes them gentle on joints like the knees.
- Low cost – Resistance bands are an affordable and cost-efficient way to train your glutes compared to more expensive gym equipment.
- Improve mind-muscle connection – The continual tension of the band helps you focus on squeezing and engaging your glutes through the full range of motion.
- Complement other training – Bands add extra resistance to bodyweight workout for more challenging glute activation.
Resistance bands are a great way to tone and shape your glutes. They offer a flexible and cost-effective method to train your glutes whether you’re at home or in the gym.
With resistance bands, you can execute a variety of glute exercises that target the muscles from multiple angles. Exercises like banded bridge, hip thrusts, and kickbacks let you work the glutes thoroughly.
The resistance challenges your glutes and leads to stronger muscle activation compared to bodyweight moves alone. This builds rounder, firmer, and more lifted glutes over time.
fitliferegime.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
- Elzanie A, Borger J. Anatomy, bony pelvis and lower limb, gluteus maximus muscle. In: StatPearls. StatPearls Publishing; 2023.
- Whiler L, Fong M, Kim S, et al. Gluteus medius and minimus muscle structure, strength, and function in healthy adults: brief report. Physiotherapy Canada. 2017;69(3):212-216. doi:10.3138/ptc.2016-16
- Buckthorpe M, Stride M, Villa FD. Assessing and treating gluteus maximus weakness – a clinical commentary. Int J Sports Phys Ther. 2019;14(4):655-669.
- Comyns T, Kenny I, Scales G. Effects of a low-load gluteal warm-up on explosive jump performance. J Hum Kinet. 2015;46:177-187. doi:10.1515/hukin-2015-0046
- Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Medicine. 2019;7:205031211983111. doi:10.1177/2050312119831116
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.