We say it a lot: Resistance bands are an excellent training tool. They’re versatile, easy to pack, and relatively cheap to buy. While you can work your whole body with them, we’ve lined up six great resistance-band exercises for glutes that you can do just about anywhere.
For the workout below, we suggest using either a resistance band that you can tie or a mini band set (mini bands are the smaller, looped bands). We like these mini bands from SKLZ , or this set of resistance bands that can be tied to a custom length to suit your needs. The first time you try these resistance-band exercises for glutes, you may need to try out a few bands to find the tension that’s right for you. Bands typically range from little resistance (light) to lots of resistance (heavy). Start with a medium band and then adjust accordingly.
It’s easy to understand why such a versatile piece of equipment is a go-to for trainers like Brooke Taylor of Taylored Fitness NY . Below, you’ll find a few of Taylor’s go-to lower-body resistance-band exercises for glutes. You can do this travel-friendly workout a few times per week, or add the exercises to your regular training program. If you’re looking for more ways to use resistance bands, you can also check out this routine for your upper body.
Do each move below in order for 10–15 reps. Do 2–3 rounds of the entire circuit.
Keep in mind: With a very light-resistance band, you can use these moves for hip mobility and flexibility. With a heavier band, these moves will help build strength in your glutes, quads, hamstrings, and hips.
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Lie faceup on the floor or a mat, your knees bent, and wrap a resistance around your thighs, just above your knees. Your feet should be hip-width apart, and with your hands at your sides, your fingers should be close to grazing the back of each heel.
Engage your core so your low back presses against the floor.
Push through your feet and lift your hips until they align with your knees, and squeeze your glutes at the top.
Lower your hips to the floor to return to your starting position.
Banded Clam Shell
Lie on your left side with your hips, knees, and ankles stacked on top of each other. Bend your knees to 90 degrees and wrap the band around your thighs just above your knees.
Keeping your feet together, lift your right knee open, then slowly lower it back to meet your left.
Focus on keeping your core engaged and your back straight as you do these moves. Try not to lean forward or tip back. Do all of the reps on one side, then switch to the other side.
Wrap the resistance band around your thighs, just above your knees. Then come to an all-fours position with your wrists directly below your shoulders and your knees on the floor below your hips.
With your right foot flexed, kick your right foot up toward the ceiling, engaging your glutes and using your core to keep the rest of your body stable. Try to focus on keeping your leg in line with your hip (so you’re not opening your hip wide to the right as you lift), and watch that you don’t arch your back too much as you kick toward the ceiling.
Draw your knee back to the floor to return to your starting position. Do all the reps on one side, then repeat on the other.
This move is similar to the Donkey Kick, except now you will open your hip. Wrap the resistance band around your thighs, just above your knees. Come to an all-fours position with your wrists below your shoulders and your knees directly below your hips.
Lift your right knee to the right while engaging your core to keep the rest of your body stable and your spine in a neutral position.
Bring your knee back to the floor to return to your starting position. Do all the reps on one side, then repeat on the other side.
Wrap the band around your ankles, then get into a high plank position. In your high plank, your wrists should be under your shoulders, your hips in line with your spine, your legs extended straight behind you, and your core engaged.
From this position, maintaining an engaged core, jump your feet wide apart, then jump them back together to return to your starting position. Then immediately jump them wide again.
Continue to move as quickly as you can, while focusing on keeping your core engaged and your hips level throughout.
Kneeling Leg Lift
Kneel on the floor with the band wrapped around both of your thighs just above your knees.
Extend your right leg to the right, keeping the toes on your right foot pointed and on the floor. Place your left hand on the floor. Your right hand can rest on your hip or behind your head. You may want to wrap the resistance band under your left knee to help hold it in place.
From this starting position, lift your right toes off the floor, extending your leg to be even with your hip, or as high as your flexibility allows.
With control, lower your toes back to tap the floor to complete the rep.
Do all of the reps on one side, then repeat on the other side.