Our 'How To' Guide

What are the best resistance band exercises for glutes?

The beauty of our resistance band exercise is that you can work out from anywhere, there’s no excuse!

Follow the 9 workout steps below 5 days a week for 20 minutes a day to get closer to grow and build that perfect booty!

We have also included a video below from womenshealthmag.com/uk/fitness to demonstrate further. 

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1) Side Shuffle

Pull the resistance band around your legs just above your knees or ankles. Keep your feet wide enough that you can feel the burn

Lower your bum towards the ground into a squat position. Then step sideways four or five times and repeat the other way. Feel the burn. 

2) Standing Lateral Leg Raise

With your hands on your hips and feet hip-width apart, loop the resistance band around your ankles.

Pause, then lift your right leg as high as you can out to the back. Repeat on the other side. 

3) Standing Kick Back

Stand with feet shoulder-width apart, knees slightly bent, abs drawn in and hands on your hips. Loop the resistance band around your ankles.

Slowly ‘kick’ your leg to the side as far you can before returning to the start position. Repeat on both sides to ensure an even workout. 

4) Monster Walks

Loop the resistance band around your ankles. Crouch into a squat position, keeping your back upright. 
Clasping your hands together, walk forward one foot at a time in a strong and stable manner. 

5) Squat with Band

Standing with feet a little wider than shoulder-width apart, ensure your hips are over your knees and knees over ankles. Your spine should be neutral and shoulders relaxed down. Loop the resistance band around your thighs.

Moving hips back, low- er into a squat. Keep chest and shoulders upright. Go as deep as is comfortable. Hold for a few seconds, return to start.  

6) Side-lying Clams

Start by laying down on the ground on your side. Pop your head onto the arm thats on the ground. Place a resistance band around your knees. Start by moving your hips up to a 45-degree angle and your knees to a 90-degree angle.

Push your knee away from your core but keep your feet pressed together.

Pause when you get to the top of the move, clenching your glutes and ab muscles, and return to the ground. Repeat. 

7) Upwards Glute Bridge Pulses

Lie flat on the floor with your legs bent and a resistance band around your knees.

Drive through your heels to push your hips upwards as far as you can go. Pulse your hips down and up whilst engaging your core muscles. 

8) Side-lying Leg Raise

Lie on your side with one leg on top of the other. Bend at your hips so your legs and torso form a slight angle. Loop the resistance band around your ankles.

Raise your left leg, make 30 circles clockwise and anti-clockwise. Swap legs. 

9) Lateral Glute Bridge Pulses

Lie flat on the floor with your legs bent and a resistance band around your knees.

Drive through your heels to push your hips upwards as far as you can go. Pulse your hips knees out and back in again whilst engaging your glutes and core muscles.