Resistance bands are a great alternative to to machines. They're lightweight, versatile, and super accessible. They can be used for many forms of training such as functional training, rehabilitation, and of course, resistance training. Adding a resistance band to common moves like squats and lunges take the focus off of your quads and gears it more towards your glutes. The best part about these exercises is that they all can be performed from home! And we all love a good at home workout!
7 Best Glute Exercises
Below are 7 of the most effective glute resistance band exercises. Bands usually come in a pack of about 5 different resistance levels: x-light, light, medium, heavy, and x-heavy. You should use whichever level best challenges you.
1) Stationary Squat
How to do them:
Place the resistance band around the widest part of your hips. Then, with your feet shoulder width apart, squat down to about the height of a chair. Be sure to actively engage your glutes by keeping your feet shoulder width apart the whole way down. Your knees and feet shoulder never turn inward. Lastly, come back up and squeeze your glutes at the top.
Muscles targeted: Glutes, hips, outer thighs, core, lower back, calves
2) Squat + Abduction
How to do them:
This move builds off of a stationary squat. Place the resistance band around the widest part of your hips. Then, with your feet shoulder width apart, squat down to about the height of a chair. At the bottom of your squat open your hips against the resistance band. Once you are back at the squat position stand back up and squeeze your glutes at the top.
Muscles targeted: Glutes, hips, outer thighs, core, lower back, calves
3) Glute Bridge
How to do them:
Place the resistance band on your thighs so it is right above your knees. Lie in a supine position (on your back), bend your knees, and plant your feet flat on the floor. Place your arms right next to you. Slowly lift your hips off the mat squeezing your glutes the whole way up. Once you reach the top give your glutes an extra squeeze then slowly lower your hip back to the mat. Engage your core by pressing your lower back against the mat every time you come back to the starting position.
Muscles targeted: Glutes, lower back, hamstrings, core
4) Glute Bridge + Abduction
How to do them:
This move builds off of a glute bridge. Place the resistance band on your thighs so it is right above your knees. Lie in a supine position (on your back), bend your knees, and plant your feet flat on the floor. Place your arms right next to you. Slowly lift your hips off the mat squeezing your glutes the whole way up. Once you reach the top open your hips by pressing your knees against the resistance band. Give your glutes an extra squeeze then bring your knees to their original stance. Slowly lower your hip back to the mat. Engage your core by pressing your lower back against the mat every time you come back to the starting position.
Muscles targeted: Glutes, lower back, hamstrings, core, hip flexors
5) Donkey Kicks
How to do them:
Place the resistance band on your thighs above your knees. Get in a prone position on your hands and knees. In a slow and controlled manner, lift one knee off the mat and keep your leg bent at a 90 degree angle. Squeeze your glutes at the top then slowly lower your knee back to the starting position.
Muscles targeted: Glutes, lower back, hamstrings, core, hip flexors
6) Clam Shells
How to do them:
Place the resistance band on your thighs above your knees. Lay completely on your side with your knees bent at a 45 degree angle. Your legs and hips should be stacked. Keeping your feet together, lift your upper knee as high as you can against the resistance band. Squeeze your glutes as you raise your knee and especially at the top. Lower your upper knee to the starting position.
Muscles targeted: Glutes, outer thighs, core, hip flexors
7) Fire Hydrants
How to do them:
Place the resistance band on your thighs above your knees. Get in a prone position on your hands and knees. Raise one knee against the resistance band to a 90 degree angle. Squeeze your glutes throughout the movement and especially at the top. Lastly, lower your knee to the starting position.
Muscles targeted: Glutes, outer thighs, core, hip flexors
Tip:
For a complete glute resistance band workout try this 20-minute HIIT style workout:
Choose 6 moves from above, pair 3 of them, and complete each circuit 3 times.
Circuit 1
Move 1: 40 seconds work, 20 seconds rest
Move 2: 40 seconds work, 20 seconds rest
Move 3: 40 seconds work, 20 seconds rest
Complete 3x
Rest 1 minute
Circuit 2
Move 1: 40 seconds work, 20 seconds rest
Move 2: 40 seconds work, 20 seconds rest
Move 3: 40 seconds work, 20 seconds rest
Complete 3x
6-Week Workout From Home Program
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