How To Use Resistance Band For Glutes

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Resistance band are my go-to workout tool. They’re portable, easy to use, and versatile—they work your upper and lower body as well as your core. You can use them at home or in the gym, and you don’t need any equipment other than a band that’s rated for your body weight (or lighter). Resistance bands are great for building strength, endurance, and power in your glutes so they’ll look perkier when you wear jeans or shorts. In this article, I’ll show you how to get the best results from resistance band exercises specifically designed to strengthen the muscles around these areas:

Resistance Band Glute Bridge

To start, lie on your back with your feet flat on the floor and knees bent. Place a resistance band around your ankles. Raise your hips off the floor as high as you can, keeping your back straight and lower back flat on the floor. Repeat for 20 to 30 seconds.

Donkey Kicks on Hands and Knees

How to do the donkey kick:

Begin on your hands and knees, with your feet in a wide stance.

Bend one knee out to the side of your body, keeping your other leg straight.

Raise your foot as high as possible without losing balance or hyperextending that thigh. Make sure to keep both hips facing forward throughout this movement!

Resistance Band Glute Bridge
Resistance Band Glute Bridge

Standing Side Steps with Resistance Loop Band

How to do the exercise:

Stand with feet hip-width apart.

Bend your knees, with the resistance band secured around one ankle.

Lift your leg out to the side and back behind you as far as you can go. Return to the start position and repeat 10 times on each leg for two sets total, or use more or fewer reps depending on how advanced your fitness level is.

What muscles are worked?

The gluteus medius, gluteus minimus, and tensor fasciae latae help rotate the hip externally while abducting (moving away from the midline) at the same time; they also assist in flexing (bending) the hip laterally when combined with other muscles of this region such as quadriceps femoris long head and piriformis (for example). The tensor fasciae latae also plays an important role in stabilizing the lateral pelvis during gait by preventing anterior tilt of the pelvis during the stance phase of the gait cycle so that upright posture is maintained through a single support phase where only one-foot contacts the ground at any given time while swinging opposite leg forward; this action would otherwise cause individual leaning backwards which would lead unstable walking pattern if not corrected immediately.

Lying Clamshell Exercise with a Resistance Band

To do the lying clamshell exercise with a resistance band, lie on your side with one leg bent and the other straight. Place a resistance band around both ankles. Keeping your feet flexed, slowly lift your top knee toward your chest until it touches or comes close to touching the floor (if you keep it on the floor, that’s okay too). Pause for one second before lowering back down to repeat for reps.

For an added challenge, press against an immovable object like a wall or countertop when doing this exercise. This forces you to put more of your body weight into moving that thigh up so it can be done more easily.

Lying Clamshell Exercise with a Resistance Band
Lying Clamshell Exercise with a Resistance Band

Standing Clamshell Exercise with a Resistance Band

To perform this exercise, you will need a resistance band. Stand with your feet shoulder-width apart and loop the band around the outside of your ankles. Squeeze your glutes and lift your knees towards your chest as far as possible without letting them come off the floor. Lower back down until there is no slack remaining in the band and repeat for reps based on personal ability.

Lying Glute Kickback with a Resistance Band

To do the lying clamshell exercise with a resistance band, lie on your side with one leg bent and the other straight. Place a resistance band around both ankles. Keeping your feet flexed, slowly lift your top knee toward your chest until it touches or comes close to touching the floor (if you keep it on the floor, that’s okay too). Pause for one second before lowering back down to repeat for reps.

For an added challenge, press against an immovable object like a wall or countertop when doing this exercise. This forces you to put more of your body weight into moving that thigh up so it can be done more easily.

Seated Leg Lift with Hip Abduction

  • Sit on a mat with your knees bent at 90 degrees and the resistance band wrapped around each ankle.

  • Keep the back flat and focus on using the glute muscles to lift and lower your legs.

  • Do not allow the knees to come together or lift them too high.

  • Exhale as you lift your legs, inhale as you lower them toward the floor.

  • Hold for a few seconds before repeating this exercise 10 times in each direction: up, down, to one side of the body, etc.

Standing Clamshell Exercise with a Resistance Band

To perform this exercise, you will need a resistance band. Stand with your feet shoulder-width apart and loop the band around the outside of your ankles. Squeeze your glutes and lift your knees towards your chest as far as possible without letting them come off the floor. Lower back down until there is no slack remaining in the band and repeat for reps based on personal ability.

Lying Glute Kickback with a Resistance Band

  • Place a resistance band around your ankles and stand with your feet slightly wider than hip-width apart and the knees bent at 90 degrees.

  • Keeping your chest up, push through the heels of your feet to lift one leg off of the ground, keeping it straight (you can point your toes slightly inward if necessary).

  • Pause for 1 second before lowering back down to the starting position, keeping tension on the band throughout this exercise; do not let it slacken due to gravity or any other factors that may cause resistance in this movement. This is meant to be a slow and controlled movement so focus on that quality first and foremost!

  • Repeat 10 times per side before switching sides

Standing Hip Abduction with a Resistance Band

Standing Hip Abduction with a Resistance Band

This exercise is great for glute development and the hip abduction movement pattern. It can be done anywhere, and it’s easy to set up if you have a resistance band or towel. With your feet together or apart, anchor the band to something sturdy like a post or tree outside. Foot placement will determine what area of your glutes you target more: If you place your feet close together, then it’ll be more of an inner thigh exercise; if you place them wider apart, it’ll hit more of the outer thighs (and outer hips).

resistance band

How to get stronger glutes without going to the gym.

Resistance bands are a great way to strengthen your glutes and other muscles. Below are 10 exercises that can be done with resistance bands in the comfort of your own home.

  • Squat with a resistance band around your knees.

  • Upper leg raise: Hold onto the band at chest level, then pull it up toward you as high as possible without moving your body forward. Lower slowly for two seconds, then repeat for 12-15 reps.

  • Resistance band side step: Stand on one foot, holding onto the band with both hands at hip level. Step sideways into a squat and back up again; repeat for 20 steps total on each side of the body (10 per leg).

Conclusion

Training your glutes doesn’t have to be complicated. You can get a great workout in just 10-15 minutes using resistance bands, so there’s no excuse for not doing it!

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Stephanie

Fitness columnist focusing on equipment reviews and workout tips.

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