Best Resistance Band Exercises for Glutes

Starting a new fitness routine can be intimidating—especially when you're not sure where to begin. You want to build strength and feel better in your body, but crowded gyms, complicated workouts, or expensive equipment can make it feel out of reach.

If that sounds familiar, you’re not alone—and I’ve got a resource that will make your journey so much easier.

Resistance band exercises are one of the most beginner-friendly ways to build strength—especially in your glutes. They’re lightweight, affordable, and surprisingly powerful. With just one small band and a little space at home, you can start sculpting and strengthening your lower body with confidence.

 

A study published in the Journal of Strength and Conditioning Research found that exercises using resistance bands activate gluteal muscles more efficiently than many bodyweight exercises, thanks to the bands' ability to provide consistent tension.

1. Banded Side Walks

Benefits:

• Targets the Gluteus Medius: The banded side walk primarily activates the gluteus medius and minimus, two important stabilizer muscles on the side of the hips. These muscles play a crucial role in supporting your pelvis and maintaining proper posture.
• Improves Hip Stability: By strengthening these stabilizer muscles, side walks help improve your hip stability, which is key for preventing injuries, particularly in activities like running, walking, or squatting.
• Enhances Lower-Body Strength: This exercise also engages your quads and hamstrings, making it a great addition to your leg day routine.

Extra Tips:

• Keep your hips level throughout the movement, avoiding any excessive tilting to the side.
• Perform the exercise slowly to maximize the tension in the band, focusing on the outward push of the knees against the band.
• If you find the exercise too easy, lower your squat slightly to increase the challenge or use a heavier resistance band.

2. Banded Kickbacks

Benefits:

• Isolation of the Glutes: Kickbacks are excellent for isolating and activating the glutes, especially the gluteus maximus. The band adds constant tension, which helps enhance muscle engagement throughout the movement.
• Glute Strength and Growth: With consistent practice, banded kickbacks can help increase glute strength and promote muscle growth, making them a great choice for anyone looking to lift, tone, or round out their glutes.
• Low-Impact: This is a low-impact exercise, which makes it ideal for beginners or anyone recovering from lower-body injuries.

Extra Tips:

• Focus on squeezing your glutes at the top of the kickback to fully engage the muscle.
• Perform the movement in a controlled manner to avoid swinging your leg, which reduces the effectiveness of the exercise.
• You can increase the intensity by attaching the resistance band to a higher anchor point or using a stronger band.

3. Banded Deadlifts

Benefits:

• Full-Body Activation: Banded deadlifts are a compound movement that targets multiple muscle groups, including the hamstrings, glutes, core, and lower back. This makes it a highly efficient exercise for building overall strength and muscle mass.
• Increased Posterior Chain Strength: The posterior chain (hamstrings, glutes, and lower back) is heavily engaged during deadlifts, making this a top choice for improving glute strength and shape.
• Improves Hip Hinge Mechanics: Banded deadlifts help develop your hip hinge movement pattern, which is crucial for performing other exercises like squats, deadlifts, and kettlebell swings.

Extra Tips:

• Maintain a neutral spine throughout the movement to protect your lower back.
• Start with a lighter resistance band to master the form before progressing to heavier bands.
• Focus on pushing your hips back as you lower the band, feeling a stretch in your hamstrings before driving through your heels to return to standing.

4. Standing Side Raises

Benefits:

• Targets the Gluteus Medius and Tensor Fasciae Latae (TFL): Standing side raises primarily activate the gluteus medius, which is key for stabilizing the pelvis, as well as the TFL, a muscle that supports the hip and thigh.
• Improves Hip Mobility and Strength: By focusing on the abduction of the hip (moving the leg away from the body), side raises help improve hip mobility and strength, which is beneficial for both functional movement and overall lower-body performance.
• Prevents Hip Impingement: Strengthening the hip abductors with side raises can reduce the risk of hip impingement and improve alignment in the pelvic region.

Extra Tips:

• Keep your core engaged throughout the exercise to maintain stability and prevent leaning to one side.
• To maximize muscle engagement, perform the exercise slowly, focusing on a smooth movement and a strong squeeze at the top.
• Gradually increase the resistance by using a heavier band or performing more reps for added intensity.

Still not sure where to begin? Grab the FREEBIE to get started:

Final Thoughts

If you’re just starting out, resistance band workouts are the perfect low-stress, high-impact solution for building a stronger lower body.

Each of these glute exercises focuses on key muscle groups to improve stability, shape, and strength—without needing a gym or complicated moves.

Frequently Asked Questions

Do I need a special type of resistance band?
Nope! Any loop-style mini band will work for these exercises. Start with a lighter resistance if you're new, and level up as you get stronger.

How often should I do these exercises?
2–3 times per week is a great start. Your glutes need rest to grow, so make sure to space your workouts with recovery days.

Can I do these workouts without a band?
You can, but the resistance band helps engage your glutes more effectively and speeds up your results. It’s a game-changer for home workouts.

I’m a total beginner—will this be too hard?
Not at all. These moves are low-impact and fully beginner-friendly. Go at your own pace, and modify as needed. You’ll build strength with every rep.

Is the 4-Week Challenge suitable for beginners too?
Yes! The challenge is designed exactly for beginners who want to start strength training without pressure. It includes demos, a progress tracker, and a flexible structure that meets you where you are.

 

📌 Pin This Workout for Later!

You may also like: Resistance Band Leg Workout