These glute resistance band exercises are simple, effective, and great for activating your glutes whether you’re warming up, building strength, or just getting in a quick home workout. Using resistance bands is seriously the best hack to getting an effective workout in – we learned that the hard way during the pandemic (lol).
My ride-or-die bands are the Recreation Sweat thick fabric bands. I love that they don’t slide or snap on my legs, they’re by far the most comfortable bands to use for any exercise.
Why Resistance Bands Are So Effective for Glutes
Resistance bands add tension throughout the full range of motion, which helps activate those deep glute muscles more efficiently than bodyweight alone.
They’re also:
- Lightweight and portable (perfect for travel!)
- Easy to scale by adjusting band resistance
- Great for injury prevention and mobility
The 5 Best Glute Resistance Band Exercises
Let’s break down five of my favorite glute-focused moves you can do with just a resistance band:
1. Banded Squats
Muscles Worked: Glutes, quads, hamstrings
How To:
- Place a band just above your knees.
- Stand with feet hip-width apart.
- Lower into a squat, pressing your knees slightly outward to keep tension on the band.
- Drive through your heels to stand back up.
Tip: Keep your chest lifted and core engaged throughout.
2. Banded Kickbacks
Muscles Worked: Glute max (especially!)
How To:
- Loop the band around your ankles.
- Stand tall, hinge slightly forward, and kick one leg straight back without arching your back.
- Slowly return to start and repeat.
Tip: Think slow and controlled—avoid using momentum.
3. All 4s Banded Hip Openers
Muscles Worked: Glute medius and minimus
How To:
- Place the band above your knees and start on all fours.
- Lift one leg out to the side, keeping your knee bent at 90°.
- Lower back down with control and repeat.
Tip: Keep your core tight and avoid shifting your weight to the side.
4. Resistance Band Hamstring Curls
Muscles Worked: Glutes and hamstrings
How To:
- Lie face down with the band around your ankles.
- Bend one knee, pulling your heel toward your glutes.
- Slowly lower and repeat on the other side.
Tip: Squeeze your glute at the top for added activation.
5. Banded Glute Bridge Openers
Muscles Worked: Glutes, hips, and core
How To:
- Lie on your back with knees bent, feet flat, and band above your knees.
- Lift your hips into a bridge position.
- At the top, press your knees outward against the band, then return to center.
- Lower your hips to the ground.
Tip: Keep the movement slow and intentional—don’t rush the bridge!
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