6 Resistance Band Glute Workouts

When it comes to strength training, glute-focused exercises like squats, lunges, and deadlifts are among the most popular. Almost everyone has tried these foundational gym moves at least once.

If you’re looking to enhance your glute workouts, adding a resistance band can significantly boost your results.

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This simple gym accessory increases workout intensity, helping strengthen your muscles quicker.

A 2019 study confirmed that resistance band training can deliver similar strength gains as traditional gym equipment.

For beginners, resistance band glute exercises are approachable and effective.

Personal trainer Emily Schofield emphasizes that “low-impact exercises with resistance bands are extremely beneficial for building strong glutes.”

She also reassures that low-impact doesn’t mean low results; it simply allows for safe, stable movements that minimize injury risks.

With resistance band routines now a popular trend, many trainers and studies back their benefits.

If you’re interested in trying these beginner-friendly workouts, we’ve curated a list of expert-approved routines that deliver results without risking strain or injury.

What is a resistance band glute workout?

Ali Hayes, lululemon ambassador, describes it as “a workout targeting glute muscles with resistance bands, which provide tension to improve activation and strength.”

These routines effectively engage the gluteus maximus, medius, and minimus while often incorporating other muscles.

Les Mills trainer Rhian Toates adds, “Resistance bands amplify workout intensity with added tension, promoting strength, endurance, tone, and stability over time.”

Benefits of using resistance bands for glutes

There are significant reasons to include resistance bands in your glute workouts, including:

• Stronger Glutes
  
  

Resistance bands keep your glutes under constant tension, improving activation and strength. Research shows this also contributes to better alignment, stability, and reduced back pain.

• Reduced Injury Risk
  
  

Resistance bands support single-sided movements, correct muscular imbalances, and enhance hip and pelvic stability, minimizing injury risk.

Additionally, they assist in injury recovery by strengthening glutes and addressing functional issues like knee or hip discomfort.

• Improved Balance
  
  

Stronger glutes improve balance, critical for tasks like walking, climbing stairs, and maintaining stability.

Trainer Jess Parkinson notes that glutes play a key role in posture and physical coordination, making their training vital as we age.

• Beginner-Friendly
  
  

Resistance band glute workouts are accessible, low-impact, and customizable for any fitness level. They’re an excellent starting point for building strength and confidence.

Best resistance band glute workouts for beginners

These guided routines, endorsed by personal trainers, utilize mini bands for effective and gradual glute strengthening.

1. Glute activation workout:

• Exercises
  
  Banded Glute Bridges: Lie on your back with a band above your knees, pushing through your heels to lift hips.
  
  Clamshells: Open your knees outward while lying on your side with a band above your thighs.
  
  Lateral Walks: Step side-to-side maintaining band tension placed around thighs or ankles.
  
  Seated Abductions: Push outward against a band while seated.
  
  
• Why It Works: Focuses on mobility around hips and glutes, perfect for beginners.
  
  
• Reps/Sets: 10-15 reps, 3-4 sets.
  
  

2. HIIT glute workout:

• Exercises
  
  Alternating Kickbacks: Anchor band and kick one leg back.
  
  Banded Lunges: Perform split lunges with added pulses.
  
  Deadlifts: Use mini or long resistance bands for glute engagement.
  
  Squats with Pulses: Squat and pulse slightly before standing.
  
  
• Why It Works: Combines strength and cardio components for a high-energy session.
• Reps/Sets: 15-25 reps, 3-5 rounds.
  
  

3. Glute growth workout:

• Exercises
  
  Banded Romanian Deadlifts: Focus on hinging your hips with controlled band tension.
  
  Hip Thrusts: Perform thrusts with banded knees for added resistance.
  
  Reverse Lunges: Step back maintaining band stability.
  
  Frog Pumps: Lie down with knees flared outward, pushing through soles.
  
  
• Why It Works: Targets muscle growth and increases glute strength.
  
  
• Reps/Sets: 12-15 reps, 4 sets.
  
  

4. Floor-focused glute workout:

• Exercises
  
  Clamshells: Activate hips and glutes with small movements.
  
  Single Leg Extensions: Extend one leg behind while maintaining core stability.
  
  Glute Bridges: Support your upper back on a surface and thrust upward.
  
  
• Why It Works: Combines effective, beginner moves that build strength and mobility.
  
  
• Reps/Sets: 12-15 reps, 3 rounds.
  
  

5. Fat-loss glute workout:

• Exercises
  
  Step-Ups: Combine band tension with stepping motions.
  
  Fire Hydrants: On all fours, lift your legs outward.
  
  Jump Squats: Add plyometric movement for cardio and strength.
  
  Side-Lying Leg Raises: Target glutes and thighs.
  
  
• Why It Works: Merges fat-burning with conditioning benefits for energy boost.
  
  
• Reps/Sets: 10-15 reps, 3 sets.
  
  

6. Glute cardio circuit:

• Exercises
  
  Pulse Squats: Squat with minimal upward motion and band resistance.
  
  Plank Jacks: Add cardio dynamics with band-jumping motions.
  
  Bridge Marches: Alternate legs for a marching effect during thrusts.
  
  
• Why It Works: Blends cardio with strength for overall fitness improvement.
  
  
• Reps/Sets: 50 seconds activity, 10 seconds rest for 4-5 rounds.
  
  

Are resistance bands good for training glutes?

Yes! Resistance bands are an excellent tool for glute strengthening, particularly for beginners.

PT Emily Schofield highlights their efficiency in safely building strength without overloading joints, making them ideal for home or gym workouts.

Resistance bands offer a convenient, low-impact, and practical workout solution for sculpting and strengthening glutes.

Whether you’re aiming for better posture, injury prevention, or enhanced fitness, the right resistance band routine can be your secret weapon. Start small, stay consistent, and watch those glute gains grow!

Source: marieclaire

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.