Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (2024)

Contents

1 Ankle Jumping Jacks

2 Lateral Band Walks

3 Standing Glute Kickbacks

4 Banded Walk

6 Clamshells

7 Glute Bridge

8 Banded Abductions

9 Banded Squats

10 Banded Lunges

Glute bands are a type of resistance bands that focus largely on performing various lower body moves and stretches against the pressure of the band. Made of a stretchy latex or fabric material, glute bands are relatively inexpensive and are used to activate your glutes and leg muscles quickly and effectively; often with the intention of shaping and toning the glutes and upper thighs.

This article explores some common glute band exercises that you can do anywhere using a glute band.

Ankle Jumping Jacks

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (1)

This move works the outer thighs and glutes, with a recommendation of 20 reps per workout.

The glute band should be placed around the ankles. You should start the exercise with the band held just slightly taut, with your feet hip-width apart. This means that each jump will extend your feet out to the sides, stretching the band and working your muscles in resistance.

Adopt a slight squat with your feet level with your hips, and hands at your chest. You then proceed to jump your feet in and out, against the resistance of the glute band.

Lateral Band Walks

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (2)

Working the glutes and thighs, this move is a good one to start with if you are just starting out with a glute band, as it allows you to get used to the feel of the band against your movement.

The glute band should be placed around the ankles. Place your feet hip-width apart and adopt a slight squat, with your hands at your chest. You then move in a controlled way to from side to side, starting with the right side.

Move your right foot one step to the right, placing your feet so that they are now shoulder-width apart – a wider stance than you started with.

Follow this with your left foot, moving it to the right so that you are back to the hip-width stance. Take a total of three full steps to the right, then three full steps to the left, to complete one rep.

By keeping a constant tension in the band, the exercise will be engaging your core and glute muscles, and preventing them from relaxing.

Standing Glute Kickbacks

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (3)

This move is one which not only benefits the glutes and thighs, but also your abs and core. It consists of small movement which are most effective when performed in a controlled way.

The glute band should be placed around the ankles to start. Place your left foot flat on the floor, and extend the right foot slightly behind you so that only the toes are touching the ground; creating tension in the band.

Engage your abs and kick your right leg back about 6 inches, keeping the movement controlled and the knee straight. If you feel your back arching when you kick, the movement is too big.

Banded Walk

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (4)

This one is quite similar to the lateral band walks, only this time we are walking forward and backwards instead of from side to side. Particularly effective for the inner thighs and glutes, this move relies on a controlled walk which retains a constant level of resistance in the band.

Start with the band around your ankles and your feet hip-width apart. Adopt a slight squat and then bend your upper body forward a little, keeping your abs engaged for an extra core workout and making sure your back is straight.

You should then slowly take 10 steps forward, keeping the band at a consistent level of tension throughout. Once you reach the end of your yoga mat, take the same number of steps backwards.

Squat to Lateral Leg Lifts

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (5)

This one starts with the band just above your knees, increasing the focus and tension on the glute muscles as opposed to the entire leg.

With the band in place around the lower thighs, stand with your feet hip-width apart and bend your knees into a squat position.

As you rise into a standing position, life your right leg out to the side – keeping your knee straight and your face forwards. As you return the right leg back to its original position, bend back into a squat.

Once you’ve performed the full move once on the right-hand side, switch to the left handside, to complete one full rep.

Alternating legs is vital for keeping your core engaged and working your full glutes effectively, so perform a total of 20 reps of this exercise, ensuring you switch legs after each bend.

Clamshells

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (6)

Don’t be fooled by this one; it may be performed lying on the ground, but that doesn’t make it any easier as it relies solely the strength of your legs; working the glute muscles and outer thighs in particular.

Lie on your side and place the band around your lower thighs, just above the knees. Rest your head on your hand to keep your upper body and head stable, then elevate your feet so that they are in line with your hips – keeping your knees rested on the ground.

In one controlled move, lift your top knee towards the ceiling, keeping your feet stuck together in the air, level with your hips. Any foot movement will render this exercise less effective, so be strict with yourself and keep your feet as level and still as possible.

Once you’ve returned the knee back to its original position, repeat the exercise a further 9 times to complete 10 full reps – then switch sides.

Glute Bridge

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (7)

Another floor level exercise now, and one that is commonly performed both with and without a glute band. Spoiler alert – adding a glute band makes the move both harder and immensely more effective when working your glutes!

Lie on your back and place the band around your lower thighs, just above your knees. Bend your knees and place your feet slightly apart, with your arms by your sides. Without moving your upper body or your arms, lift your hips away from the ground into a bridge position; creating a perfect line from your chest down to your knees. Hold this position for a few seconds while squeezing your glutes, then return your body to the ground slowly.

Of course, many stretches and exercises are most effective with a little extra resistance added, and there are plenty more exercises out there that can be performed using your glute band. Think outside the box and transform some of your favourite moves into high-intensity resistance exercises, for example, the classic plank move, sumo squat, or even the high energy donkey kick move.

Banded Abductions

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (8)

Banded abductions are a way to strengthen the outer muscles on the hips. These are muscles that don’t get a lot of direct training and are often very weak on most people.

How to do banded abductions

  1. Pull the band up to just above your knee
  2. Stand sideways against a wall with your right hand bracing yourself
  3. Keep your head up and your back straight
  4. In a controlled motion drive the left leg outward as far as you can and pause at the end of the movement
  5. Slowly return to the starting position
  6. When you’ve finished off your set amount repeat with the left leg, turn around and place your left hand on the wall to begin with the right leg

Banded Squats

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (9)

Performing the squats with glute bands provides freedom of movement without the dangers which come with lifting heavy weights. Resistance bands allow you to perfect your form and technique before progressing to weights.

How to do banded squats

  1. Place the glute band just above your knees and stand with your feet shoulder-width apart
  2. In a controlled motion, lower yourself down as low as possible to the squatting position
  3. Exhale and slowly, using your legs, lift your self back to the starting position

Banded Lunges

Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (10)

The lunge is an effective exercise for targeting your glutes and quads. Performing lunges with loop bands provide constant resistant throughout the movement, this increases muscle engagement which is fundamental to muscle growth.

How to do banded lunges

  1. Start with the loop band slightly above your knees with your feet planted firmly on the ground
  2. Take a big step forward and slowly lower yourself down to a lunge
  3. Using your feet and thighs, slowly drive yourself up back to the starting position
Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (11)

Adnan Munye

    A certified personal trainer, Adnan specialises in weight loss, muscle building, body conditioning, core strengthening and injury rehabilitation. Adnan comes from a sporting background, where he has played football, badminton, rugby, and swimming all at various levels.

    Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness (2024)

    FAQs

    Glute Band Exercises - 10 Resistance Band Glute Exercises | AMMFitness? ›

    Whether your clients are looking to develop their glutes for performance or aesthetics, resistance bands can help. There's really no reason not to incorporate them into your clients' workouts because they are easy to use, don't require much space, versatile, and inexpensive.

    Can you build your glutes with just resistance bands? ›

    Whether your clients are looking to develop their glutes for performance or aesthetics, resistance bands can help. There's really no reason not to incorporate them into your clients' workouts because they are easy to use, don't require much space, versatile, and inexpensive.

    How many glute exercises are enough? ›

    Within a single week (microcycle) of training, we recommend between 2 and 5 different glute exercises.

    What are the best exercises for buttocks with resistance bands? ›

    If you want to tone your glutes, some resistance band exercises to try include banded squats, crab walks, and banded clamshells. These exercises can help you tone the muscles in your butt and support your lower body.

    How do you hit all 3 glute muscles? ›

    What are the Best Exercises that Work the Gluteus Maximus?
    1. Squats.
    2. Deadlifts.
    3. Quadruped Hip Extension with Knee Flexion.
    4. Hip thrusts.
    5. Lunges.
    6. Step-ups.
    7. Cook Hip Lift.
    Jul 4, 2022

    Is resistance band training enough? ›

    In a word: very. One meta-analysis of eight studies showed that resistance band workouts are just as effective (if not more so) than conventional resistance band training with free weights or weight machines.

    Do glute bands actually work? ›

    "Booty band exercises help isolate and target, and thus activate, the smaller glute muscles: glute minimus and glute medius," she said. This is especially the case if you're more of a beginner who's never used them before.

    How long does it take to see glute results? ›

    Glute growth generally takes 6-8 weeks to see noticeable changes, however, some individuals may find it takes 10-12 weeks based on diet, training, and body type. When trying to grow your glutes faster, you should train them multiple times a week (2-3X) and make sure you are eating enough calories to build muscle.

    How many times a week should you work your glutes to see results? ›

    "I recommend emphasizing a heavy compound lift like the deadlift, hip thrust and squat two to three times per week," Rosante explained in an interview with women's health mag. "Then round out your workout with two to three other glute-specific exercises to ensure you're getting maximal muscle recruitment."

    How long does it take to tone a bum? ›

    One important thing to remember is that glutes don't grow overnight. Rather, most people start seeing noticeable changes within 6-8 weeks. For others, they might notice progress around 10-12 weeks. Again, this is all based on training, diet, and - of course - body type.

    Which band is best for glutes? ›

    The Mark Bell Sling Shot Hip Circle is our top pick because it's not too heavy and not too light—it's the momma bear of mini loop glute bands. It has ideal resistance for everything from clamshells to warm-up barbell squats.

    Are resistance bands better than weights for glutes? ›

    Take Home Message. Resistance bands are one of the best ways to activate your muscles, particularly the glutes. Be under no illusions though, your booty gains may be slower than you'd expect in the gym, but they will happen.

    Where do resistance bands go for glutes? ›

    For glute-specific exercises, the mini loop resistance band will sit on your quads, right above the knees. For some people, it can be more appropriate to put the band around the ankles or shins.

    What exercise hits glutes the most? ›

    If you want to build stronger and more performance-driven glutes, I'd recommend the following for a well-rounded routine:
    • Barbell Hip Thrust.
    • Step Up.
    • Reverse Hyper.
    • Romanian Deadlift.
    • Curtsy Lunge.
    • Sprinter Position Dumbbell Bulgarian Split Squats.
    • Single-Leg Hip Thrust.
    • Dumbbell Frog Press.

    What exercise works the whole glute? ›

    The best glute exercises include fire hydrants, single-leg step-ups, and Bulgarian split squats. To build your glutes, train twice a week on non-consecutive days and eat more protein. Exercising your glutes is important because they help us walk, run, jump, and climb stairs.

    What are the three main exercises for glutes? ›

    The 3 Absolute Best Exercises to Build Your Glutes
    • Barbell Hip Thrusts. Variations: Dumbbell hip thrusts, kettlebell hip thrust, single-leg hip thrust, banded hip thrust (mini band around knees) ...
    • Barbell Bulgarian Split Squats. ...
    • Barbell Sumo Deadlift.
    Mar 25, 2021

    Are resistance bands as good as weights for glutes? ›

    Training with hip bands is the same as training with free weights like dumbbells or kettlebells. These create resistance, and when you put your body muscles against any form of resistance, you build strength and mass.

    Can you build muscle with resistance bands alone? ›

    “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers. “In many ways, bands put more tension on your muscles and work them longer during movements.”

    Why is my bum getting flatter? ›

    A person may have a flat butt because of age, genetics, glute use, or problems with glute activation. Luckily, you can add moves to your workout to help build bigger, stronger glutes. Those options include glute-focused cardio exercises, general glute-focused exercises, stretching, and unilateral movements.

    How long does it take to grow glutes? ›

    Research done on the rate of muscle growth in the arms and thighs suggests that you may see anywhere between 4-6% increase in your hip circumference (which is indicative of your glutes size) from 8-12 weeks of training. This should roughly translate to an increase of 1 cm in your hip circumference every 1-2 months.

    References

    Top Articles
    Latest Posts
    Article information

    Author: Geoffrey Lueilwitz

    Last Updated:

    Views: 6422

    Rating: 5 / 5 (60 voted)

    Reviews: 91% of readers found this page helpful

    Author information

    Name: Geoffrey Lueilwitz

    Birthday: 1997-03-23

    Address: 74183 Thomas Course, Port Micheal, OK 55446-1529

    Phone: +13408645881558

    Job: Global Representative

    Hobby: Sailing, Vehicle restoration, Rowing, Ghost hunting, Scrapbooking, Rugby, Board sports

    Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.