Resistance Band Glute Workout: Featuring 11 Best Exercises

February 07, 2024

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So, you've been hunting for that perfect resistance band glute workout? You know, the kind that makes your glutes scream in the best way possible? Well, today's your lucky day because we've got precisely what you need.

Perhaps you're short on time and trying to squeeze in a workout from the comfort of your home. Or, maybe you're vacationing and just didn't have that extra suitcase space for your entire gym setup. We get it; life happens!

But here's the good news: you don't need a whole gym to get those glutes working. All you need is a trusty resistance band. That's right! With this simple tool, you perform countless different glute exercises that can help develop the peachy look you’re dreaming of.

Stay with us as we dive deep, unveiling the 11 best resistance band glute exercises. And if you're feeling adventurous, we'll even guide you on integrating them into two intense, glute-burning workouts. Let's get started!

 

Glute Anatomy and Function

Before diving into our workout routine, let's take a quick detour. Why? Because understanding the anatomy and function of the muscles we're targeting can drastically improve our training approach. In this case, we're zoning in on the glutes.

The buttocks, or as the scientists like to call them, the gluteal muscles (glutes for the cool kids!), comprise three distinct muscles. Let's break them down:

1. Gluteus Maximus: Easily the kingpin of the trio, this muscle gives the majority of that curvy shape to your booty. It's primarily responsible for hip extension (1), which is just a fancy way of saying it helps you stand up from a seated position. Imagine your thigh moving further from your pelvis, that’s hip extension.
2. Gluteus Medius: Next in line is the medius, nestling towards the upper outer sides of the maximus. Its main gig is hip abduction (2), meaning it moves your leg away from the body's midline. But wait, there's more! It's also a star player in hip internal and external rotation.
3. Gluteus Minimus: Consider this one as the younger sibling of the medius, comfortably situated right beneath it. Working in harmony with the medius, the minimus also contributes to hip abduction and internal and external rotation (3).

Now, here's the golden nugget: to sculpt that dreamy, heart-shaped derriere, it's essential to train all three of these muscles. From the upper glutes to the sides and the lower part, give each one the attention it deserves, and you'll be on your way to flaunting an enviable backside!

 

11 Best Resistance Band Glute Exercises

Moving swiftly on, let's zoom into the heart of the matter. We're about to explore the best resistance band glute exercises you can jump into today. These are your golden tickets to building and sculpting that coveted backside. Get ready to challenge your glutes with these versatile and highly effective movements:

 

1. Squats

Kicking off our list is the classic squat, an absolute powerhouse compound exercise that builds muscle in the glutes and legs. This move has been a staple in strength workouts for years and for good reason.

Here's how to add the resistance band to the mix: Position the band just above your knees. As you descend into your squat, push your legs out against the band's tension. This small move makes a huge difference, engaging not only your gluteus maximus as it works to shoot your hips forward and bring you back up but also firing up your gluteus medius and minimus as you press your knees outwards.

This added resistance from the band means that your squats aren't just working on the major muscles. They're also targeting those smaller, often overlooked muscles that contribute to a well-rounded and sculpted backside.

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2. Single Leg Hip Thrust

Next up is the Single Leg Hip Thrust – a fantastic move to get those glutes firing on all cylinders.

Here's how to spice it up with your resistance band:

• Positioning: Start by placing the band above the knee of one leg; this leg will maintain a 90-degree angle during the exercise. Thread the band through the arch of this foot.
• Setup: Find a bench or any stable surface. Position your upper back against it, ensuring you're secure and comfortable.
• Leg Placement: Extend your other leg straight out in front of you. The foot with the band around it should remain grounded, with your knee bent.
• The Movement: Time to thrust! Drive through the heel of your grounded foot, powering your hips upwards towards the sky. Aim to get those hips as high as possible, squeezing the glutes at the top.
• Return: With control, lower your hips back down. As you reach the bottom, you should feel a nice stretch in your glutes. This ensures you're getting the full range of motion and maximizing the benefits of the exercise.

Incorporating the resistance band in this manner ensures constant tension on your glutes throughout the movement, making it an excellent tool to take your hip thrusts to the next level.

 

3. Glute Kickbacks

Get ready for a wall-assisted glute kickback. This exercise adds a creative twist to your glute workout by using a wall for support and resistance from the band to target those rear glute muscles.

Here's how you can perform this exercise:

1. Secure your resistance band around your ankles.
2. Stand facing the wall, about arm's length away. Place your hands on the wall for support.
3. Lift one leg behind you while keeping it straight, creating a kickback motion.
4. Feel the resistance from the band as you extend your leg.
5. Squeeze your glutes at the top of the motion, then lower your leg back down.

The band adds a unique element to this movement, increasing resistance throughout the entire range of motion. It challenges not only the gluteus maximus but also the medius and minimus, as they work hard to control the movement and keep your leg in line.

This exercise provides an excellent way to tone and sculpt your glutes while improving hip stability.

 

4. Single Leg Deadlift

Next up, we have the single-leg deadlift – a fantastic exercise to enhance balance and stability and, of course, to target your glutes.

To perform this exercise with a resistance band:

1. Begin by placing the band under one foot, holding the handles in each hand.
2. Raise the opposite leg off of the floor and maintain a slightly bent knee position
3. Hinge at your hips, lowering your torso while lifting your non-standing leg behind you.
4. As you hinge, the tension in the band will be released.
5. Squeeze your glutes to return to the starting position. As you near the top of the movement, the band will become stretched and place an increased demand on the glutes as you move through the range of motion.

The single-leg deadlift is an excellent way to focus on your gluteus maximus and medius, as they work hard to maintain balance during the movement. The band adds an extra resistance layer, making this exercise a double threat for muscle activation and strength building.

 

5. Curtsy Lunge

Stepping into the royal domain, the curtsy lunge is a fantastic variation of the standard lunge that adds a special twist, targeting the side glutes with precision.

Here's how to incorporate the resistance band:

1. Place the band just above your knees.
2. Stand with your feet hip-width apart.
3. Step one foot diagonally behind the other, like you're doing a graceful curtsy for royalty.
4. Bend both knees to lower into the lunge, keeping tension against the band.
5. Press through the front foot to return to the starting position.

The diagonal step targets the gluteus medius and minimus, the muscles on the side of your rear. With the added resistance from the band, these muscles will work extra hard to maintain the lateral tension, making the curtsy lunge an effective exercise for those wanting to shape the sides of their glutes. 

 

6. Side Lunges

A lunge with a difference, side lunges emphasize the lateral motion, focusing on the outer part of your glutes and thighs. Integrating a resistance band across the knees takes this move up a notch.

Here's your step-by-step guide:

1. Position the resistance band just above your knees.
2. Start with your feet together, standing tall.
3. Step out to one side, pushing your hips back and bending the knee of the stepping leg while keeping the other leg straight.
4. As you step out, feel the band's resistance pulling against your legs, challenging the gluteus medius and minimus.
5. Push through the heel of your stepping foot to return to the starting position.

The added tension of the band across the knees ensures a constant engagement of the side glute muscles, making the side lunge a stellar choice for anyone aiming to sculpt and define the outer parts of their backside - leaving you feeling empowered to strut your stuff in your favourite leggings. 

 

7. Donkey Kicks

It's time to have a bit of fun with your glute workout – it's donkey kicks, and they're a serious asset to your routine. This exercise predominantly targets the gluteus maximus but also gets the medius and minimus in on the action.

Here's how to do donkey kicks with a resistance band:

1. Begin by placing the resistance band around your thighs, just above the knees.
2. Get down on all fours, with your hands under your shoulders and knees under your hips.
3. Keeping your knee bent at 90 degrees, lift one leg upward, pushing against the band's resistance.
4. Squeeze your glutes at the top of the movement.
5. Lower your leg back down without touching the ground, maintaining tension against the band.

This exercise is a game-changer for sculpting your glutes. The resistance band enhances the difficulty by forcing your muscles to work against its tension throughout the entire range of motion. It helps achieve a perky, round posterior while improving hip stability and core strength.

 

8. Seated Abduction

For the next exercise, we're hitting the seated abduction, a powerful move that zeroes in on the gluteus medius and minimus. This exercise is fantastic for improving hip stability and enhancing the shape of your hips.

Here's how to perform seated abduction with a resistance band:

1. Sit on a bench with your legs extended straight out.
2. Place the resistance band around your thighs, just above your knees.
3. Begin by spreading your legs apart against the band's resistance, creating tension.
4. Bring your legs back together, maintaining the tension throughout the movement.
5. Continue the motion, feeling your outer glute muscles working hard.

The resistance band adds that extra challenge by ensuring your gluteus medius and minimus remain engaged as you move your legs apart and back together. This exercise is fantastic for enhancing your hip strength, essential for overall lower body stability.

 

9. Fire Hydrants

Now, let's get playful with the fire hydrant exercise, which not only targets the glutes but also adds an element of fun to your workout. This move primarily activates the gluteus medius and minimus, helping to sculpt those often neglected side glutes.

Here's how to perform fire hydrants with a resistance band:

1. Begin on all fours, with your hands under your shoulders and knees under your hips.
2. Place the resistance band around your thighs, just above the knees.
3. Keeping your knee bent at a 90-degree angle, lift one leg out to the side against the band's resistance.
4. Squeeze your glutes at the top of the movement.
5. Lower your leg back down without touching the ground, maintaining tension against the band.

This is a fantastic move for improving hip stability, strengthening your core, and, of course, enhancing the shape of your side glutes.

 

10. Lateral Walk

Here's an exercise that's as effective as it is straightforward: the lateral walk with a resistance band. This move not only targets your glutes but also enhances hip stability and strength.

To perform the lateral walk:

1. Place the resistance band around your thighs, just above the knees.
2. Stand with your feet hip-width apart.
3. Bend your knees slightly and maintain a slight squat position.
4. Step to the side, keeping tension on the band, and follow with your other foot.
5. Continue to walk sideways, maintaining resistance against the band for a set distance or time.
6. Then, switch directions and walk in the opposite direction.

The lateral walk engages your gluteus medius and minimus as they work hard to control the band's tension and maintain proper alignment of your knees. This exercise is excellent for strengthening your hips and preventing injuries while enhancing the shape of your glutes.

 

11. Clam Shells

 

Our final exercise, the clamshell, is a fantastic way to round off your resistance band glute workout. This movement targets the often-underworked gluteus medius and minimus, which play a crucial role in hip stability.

To perform clam shells with a resistance band:

1. Place the resistance band around your thighs, just above the knees.
2. Lie on your side with your legs bent at a 90-degree angle and your feet together.
3. Keeping your feet touching, lift your top knee as high as possible while maintaining tension against the band.
4. Squeeze your glutes at the top of the movement.
5. Slowly lower your knee back down, still maintaining resistance against the band.

The resistance band adds significant resistance to this exercise, making it a powerful tool for targeting the side glutes. Clamshells are excellent for strengthening these muscles and improving hip stability, essential for overall lower body strength and function.

 

Resistance Band Glute Workout

Now we’ve uncovered the best resistance band glute exercises, it’s time to put them together into a workout to build that peachy derrière.  

We have designed 2 workouts for you to try. The idea is that for each exercise, you perform the number of reps listed in the rep range column. Once you can perform the designed rep range for the detailed number of sets, you should increase the resistance by opting for a tougher resistance band.

If you work your way up to the toughest resistance band but are still outperforming the rep range – don’t fret! Increasing the resistance is only one of the ways to implement progressive overload. Another just as effective method is to increase the number of reps.

Research (4) shows that muscle can be built with anywhere between 5-30 reps, so if you’re easily hitting the designed rep ranges – just add more reps! The most important training principle is that we are working close enough to failure (between 1-3 reps) to produce the muscular tension required to stimulate muscle growth (5).

Give the workouts a try and let us know how you get on!

 

Workout A

Exercise	Sets/Reps
Squats	4 Sets of 10-12 reps
Single-leg hip thrust	4 sets of 8-10 reps (each leg)
Side Lunge	3 sets of 10-12 reps (each leg)
Donkey Kicks	3 sets of 10-12 reps (each leg)
Seated Abduction	3 sets of 12-15 reps

 

Workout B

Exercise	Sets/Reps
Hip Thrusts	4 Sets of 10-12 reps
Single leg deadlift	4 sets of 8-10 reps (each leg)
Curtsy Lunge	3 sets of 10-12 reps (each leg)
Glute Kickback	3 sets of 10-12 reps (each leg)
Fire Hydrants	3 sets of 12-15 reps (each leg)

 

 

Benefits of Resistance Band Glute Exercises

As you've just learned, incorporating resistance bands into your glute workout can work wonders. These versatile exercise tools offer a range of advantages that can take your glute training to the next level. Here are some key benefits to consider:

 

You Can Perform Anywhere

The beauty of resistance band glute exercises lies in their accessibility. You don't need access to a gym, and you certainly don't need to own a home gym to get an exceptional glute workout. All you require is a resistance band, and you're set for an ultimate glute-sculpting session.

Whether at home, the park, or even on vacation, these exercises can be performed anywhere, at any time. Plus, they're incredibly easy to pack, making it a cinch to maintain your workout routine while on the go. No more excuses about missing the gym – your resistance band is a portable gym in itself.

 

Unique Muscle Building Stimulus

Working out with a resistance band introduces a distinctive muscle-building stimulus that you don’t always get from traditional exercises. Here's why:

As you go through the range of motion with a resistance band, something remarkable happens – the exercise becomes progressively more challenging as the band gets stretched. This phenomenon creates a unique resistance curve that you won't find with either free weights or cable exercises. In fact, the resistance band exercise is at its most demanding precisely at the end of the range of motion.

This distinctive feature means your muscles are engaged throughout the movement, providing continuous tension and stimulation. It's like giving your glutes an intense, full-body workout, making resistance band glute exercises a good addition to traditional free weight and glute machine workouts.

 

Affordable Option

When it comes to affordability, resistance bands are a budget-friendly superstar for two reasons:

• Resistance bands are cheap: Compared to costly gym memberships or purchasing heavy gym equipment, resistance bands are a steal. You can acquire a set of high-quality bands for a fraction of the price, making them accessible to virtually anyone.
• Don't need to invest in any fancy gym equipment: With resistance bands, there's no need for expensive, bulky glute machines or specialized gym gear. A single band or a set of bands can replace an array of equipment, making your home workouts just as effective without breaking the bank. It's a cost-effective solution for anyone looking to improve their glute strength and shape without emptying their pockets.

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Improve the Mind Muscle Connection

We've already touched on how resistance bands create a unique resistance curve, but here's why that's particularly beneficial for enhancing your mind-muscle connection:

As you perform each exercise, the resistance band's tension increases as it becomes stretched. This encourages you to contract and squeeze your glutes at the end point of the movement when your glutes are in the shortened position. It's precisely at this point that you encounter the toughest part of the resistance curve.

Squeezing your glutes when the exercise is most challenging accomplishes two important things. Firstly, it amplifies muscle activation, maximizing the effectiveness of your workout. Secondly, perhaps just as crucial, it cultivates a stronger mind-muscle connection. You become more aware of how your muscles work, leading to better control and engagement when not using a resistance band.

This heightened awareness and control can improve the effectiveness of your glute workouts and lead to better results over time.

 

Final Thoughts

And there you have it—the ultimate resistance band glute workout featuring the best resistance band glute exercises. In this journey to sculpting your dream derriere, resistance bands have proven to be invaluable allies.

The advantages are undeniable, with the most apparent one being the convenience and accessibility of this workout. You don't require anything more than a resistance band to embark on this transformative journey. It's an affordable, versatile, and portable option that empowers you to work on your glutes anywhere, anytime.

So, whether you're a gym regular or a newbie, these exercises can elevate your glute game, help you strengthen your lower body, and shape your posterior like never before. It's a journey filled with fun, challenge, and rewarding results.

Remember, consistency is key. Incorporate these exercises into your routine regularly, and you'll be well on your way to achieving that enviable backside you've always wanted. Your glutes will thank you for it, and so will anyone who admires your newfound confidence and strength.

 

References

1. Elzanie, A. (2023, April 1). Anatomy, bony pelvis and lower limb, gluteus maximus muscle. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK538193/
2. Harvey, L. A. (2008). Standing and walking with lower limb paralysis. In Elsevier eBooks (pp. 107–133). https://doi.org/10.1016/b978-0-443-06858-4.50012-5
3. Whiler, L., Fong, M. W., Kim, S., Ly, A., Yu-Qian, Q., Yeung, E., & Mathur, S. (2017). Gluteus medius and minimus Muscle Structure, strength, and function in Healthy adults: Brief report. Physiotherapy Canada, 69(3), 212–216. https://doi.org/10.3138/ptc.2016-16 
4. Schoenfeld, Brad & Fisher, James & Grgic, Jozo & Haun, Cody & Helms, Eric & Phillips, Stuart & Steele, James & Vigotsky, Andrew. (2021). Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning. 1. 10.47206/ijsc.v1i1.81. 
5. Sundstrup, E., Jakobsen, M. D., Andersen, C. H., Zebis, M. K., Mortensen, O. S., & Andersen, L. L. (2012). Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. Journal of strength and conditioning research, 26(7), 1897–1903. https://doi.org/10.1519/JSC.0b013e318239c38e

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