When it comes to building size and strength in your butt, nothing compares to a booty band. But where to start? Don’t worry, we’ve got the resistance band exercises for glutes that you simply can’t miss out of your workouts.
Whether you need some activation movements before a squat workout, or you’re trying to build shape and size, these resistance band exercises for glutes are absolutely essential. We’ve created a list of exercises that will work your all the muscles in your butt, helping you to create well-rounded strength and a well-rounded derriere too!
Check out these resistance band exercises for glutes, start to include them in your workouts and watch your body transform!
Before you get started, you’ll need a small looped resistance band. The Heckin Fit Band was designed specifically for these types of leg and glute exercises, so it’s the perfect companion for your fitness journey.
Rubber bands can dig in to your legs, roll up and slip, so it’s definitely worth checking out our fabric band.
Without further ado, let’s check out these amazing resistance band exercises for glutes.
7 Amazing Resistance Band Exercises for Glutes
If you’ve done a bridge before, you know it’s a great way to put the spotlight on your butt muscles. However, as a resistance band exercise for glutes, it goes up to a whole other level. Follow out step-by-step guide to make sure you’re hitting perfect form every time.
Lie on your back with the band sitting just above your knees. Place your feet flat on the floor about a foot away from your butt
From this position, push your hips upwards, making sure to actively engage the glute in this movement
As you push up, the band might try to pull your knees inward, don’t let it! Push out against the band, without completely flaring your knees out.
When your hips are fully extended, squeeze your glutes for a second at the top, before returning your butt down to the floor.
Top tip: Starting to feel a little easy? We don’t want that! Add a dumbbell, weight plate or kettlebell to the movement by holding it over your hips and get ready to feel the burn!
The clam is unrivalled when it comes to building strength and size around the side of your glutes and your hips too. If you want a strong squat, lunge or deadlift, the clam is a must. When we add a resistance band to this movement, the results go through the roof. Check it out.
Lie on your side with the band just above the knees. Bend the legs at the knee, but keep the ankles and knees together
Keeping the leg on the floor completely still, and ensuring your hips don’t roll back, raise your top knee up as far as you can, stopping if you can reach a 90 degree angle between your top leg and the floor.
Throughout this movement, ensure your feet stay together, and you’re not rolling your hips back. This should look like, you guessed it, a clam opening and closing!
When you’ve reached as far as you can without breaking form, bring your knee back down to the bottom leg before starting the next rep
Banded Monster Walk
It’s not as scary as it sounds, but it’s definitely a badass when it comes to building that butt. This resistance band exercise for glutes is a must if you’re looking to strengthen up your squat and the muscles around the side of your booty.
Place the resistance band just above the knees and drop into a half squat. If you’re feeling strong, go lower!
Keeping your chest high and your semi-squat strong, step out with the right leg, pushing your knee against the band
You should now be in a wide squat stance. Bring your left leg inwards in a controlled way, and return to a normal squat stance, maintaining that depth throughout the movement.
Banded Hip Thrusts
This resistance band exercise for glutes brings two of the most formidable booty-focussed movements together for a truly brilliant burn. You’re welcome! By adding the band to the hip thrust, you’re upping the ante and working your whole butt.
Sit in front of a sofa, sturdy chair or workout bench with your back leaning against it. Place the resistance band just above your knees
Plant your feet on the floor about a foot in front of your butt
From here, push up through the hips, pushing your knees outwards slightly against the pull of the band as you go
At the top of the movement, squeeze your glute to achieve a flat table top position with your hips completely extended. Your legs should have a 90 degree bend in them at the knees, and you shouldn’t be rocking on to your toes and your knees shouldn’t be tracking over your toes. If this is happening, step out slightly until your feet are completely on the floor and your knees are at a right angle.
From this table top position, return your butt to the ground
Top tip: As you get stronger, add a weight over your hips to increase the strain through the glutes.
It’s the classic squat, but not as you know it! With a resistance band included in the movement, you’re putting more emphasis on those glute and hip muscles, to create a stronger, more powerful squat. This resistance band exercise for glutes is an absolute must whether you’re after size and shape or increased strength.
Place the band just above the knees and stand with your feet at around shoulder width apart
Keeping your chest high, and pushing your knees against the band, sit down and back until your hip crease is just below your knee
Don’t let the band pull your knees in, keep your position strong
From here, actively squeeze your glutes and stand up again
Banded Fire Hydrant
This move may sound a little humorous but when it comes to building strength and size in your booty, it’s no joke. This resistance band exercise for glutes really homes in on those muscles in the side of your glute, creating that coveted rounded shape.
Start on your hands and knees with the band above your knees
Keeping that 90 degree angle in your knee and the rest of your body completely still, raise your right knee out to the side (do you see where this move got it’s name from now?)
If you can, raise your knee until it’s level with your hip, if you can’t, no worries, you’re still working hard!
From here, lower your knee back down to the ground.
Banded Donkey Kick
The humble donkey kick has long been a favourite of the seasoned booty workout queen. Now, with a little extra help from your resistance band, we’ve taken it to a whole new level. Try this amazing resistance band exercise for glutes on for size and let us know what you think.
Start on your hands and knees, with the resistance band (you guessed it!) just above your knees
Keeping the rest of your body still (don’t raise those hips), kick one leg back and up, pushing against the resistance band
Try to be deliberate with this movement. Don’t just swing the leg, kick back with purpose and focus on activating that glute
Return the knee back to the floor
There you have it! Seven of the best, most challenging resistance band exercises for glutes. Add these to your training session or home workout and we’re sure you’ll feel the burn. What’s more, they each target a fantastic range of areas within the glutes, so you’re more likely to grow strength and size in all the right places.
Try out these resistance band exercises for glutes and let us know how you get on! And, if you need a band, the Heckin Fit resistance band is quite literally made for the job.