Boost Your Butt: Best Resistance Band Exercises for Glutes

By | October 15, 2018

Want to shape your butt but you’re on a tight schedule? Or perhaps you prefer to exercise at home? Contrary to popular belief, you don’t a gym membership to keep fit. From bodyweight exercises to full body workouts, HIIT, and Pilates, there are literally dozens of ways to stay active without ever stepping foot into the gym. All you need is a workout plan and some basic fitness tools.

Let’s take resistance bands, for instance. These accessories make it easy to exercise on the go and work your body from head to toe. They’re lightweight, portable, and inexpensive. You can carry them in your purse, store them in a drawer, or bring them to the gym to keep your workouts varied. Plus, they come in different sizes and strength levels.

What’s So Great about Resistance Bands?

Resistance bands were once used mostly for injury rehab. Today, they’re popular among fitness buffs, pro athletes, and even bodybuilders.

Also known as fitness bands, tube bands, or exercise bands, these affordable pieces of equipment can help you get leaner, stronger, and fitter without the need to lift heavy weights. Each comes with different levels of resistance, which allows you to customize your workout and progress at your own pace.

Compared to dumbbells and barbells, these accessories are safer and less likely to cause injury. In clinical trials, they have proven to be just as effective as free weights. The best part is that you can use them anytime, anywhere. Now you have no excuse to skip your workouts!

Training with resistance bands increases muscle power and endurance while boosting cardiovascular fitness. These fitness tools help activate your glutes, improve physical performance, and strengthen the joints around your knees and spine. In fact, they’re often by physiotherapists.

With these accessories, you can do just about any exercise you’d normally do with free weights. Squats, leg extensions, biceps curls, deadlifts, hip bridges, and standing leg kickbacks are just a few to mention. Plus, you’ll find it easier to train your glutes from all angles and reach those hard-to-target smaller muscles. The key is to use proper form and stick to your workout.

Tone and Lift Your Butt with Resistance Bands

Band workouts can shape your butt and legs while torching stubborn fat. They also help strengthen your core and increase joint flexibility, leading to enhanced overall performance. On top of that, they put no pressure on your spine and knees.

For best results, work your glutes once or twice per week on non-consecutive days. Perform three to five exercises of 12 to 15 reps each. Use a mix of compound and isolation movements to target all three gluteal muscles. Do each exercise with a slow, controlled motion instead of rushing through the reps.

Ready to give it a try? Check out these band exercises for sculpted buns:

Lateral Band Walks

This simple yet challenging exercise engages your glutes, hips, and thighs. Due to its dynamic nature, it elevates your heart rate and boosts your metabolism. In the long run, it gives you firmer backside and improves hip stability. Here’s how to do lateral band walks:

  • Stand up straight with your feet hip-width apart.
  • Wrap an elastic band above your knees.
  • Lean forward, with your knees slightly bent and your feet pointed straight ahead.
  • Slowly bring one leg toward the other. Step onto your heels to fully activate the glutes.
  • Return to the starting position and repeat. Switch sides.

Resistance Band Glute Bridges

The glute bridge isolates and activates your glutes, giving them a perfectly round shape. This movement also strengthens your hamstrings and shapes your legs.

  • Lie flat on your back with your knees bent and your feet shoulder-width apart.
  • Wrap the band right above your knees.
  • Lift your hips off the ground with a slow, controlled motion. Squeeze your glutes.
  • As you reach the top of the movement, turn your knees and toes outward.
  • Hold the contraction for a second or two, lower your hips back onto the floor, and repeat.


Your gluteal muscles will be begging for mercy by the time you finish this exercise. It’s one of the best isolation movements out there, hitting your glutes from every angle. Your hamstrings will get a great workout too!

  • Kneel on the floor with an elastic band around both feet.
  • Extend your right leg behind you until the hamstrings are in line with your back.
  • Squeeze your glutes and hold the contraction.
  • Slowly bring your knee back to the floor and repeat.
  • Do the same with the other leg.

Resistance Band Squats

Squats are known as the king of exercises for good reason. This compound movement engages nearly every muscle, including your core, glutes, quads, hamstrings, back, and calves. It also builds lower body strength and improves functional fitness. By using resistance bands, you’ll increase the tension and force your glutes to work harder.

  • Stand on a resistance band with your feet shoulder-width apart.
  • Grab both ends of the band and bring them at shoulder level.
  • Slowly bring your hips back and bend your knees until your thighs are below parallel to the floor.
  • Keep your back straight and your chest up throughout the motion.
  • Maintain the contraction for a second or so, and then return to the starting position. Repeat.


This isolation exercise hits your gluts, giving them that sought-after shape. It also works your thighs and hip flexors, leading to increased lower body strength and leaner legs.

  • Lie on your right side with a resistance band around your knees.
  • Use the right hand to support your neck and head.
  • Keep your knees bent and your feet together.
  • Lift your upper knee and squeeze your glutes.
  • Pause at the top of the movement.
  • Repeat and then switch sides.

These are just a few of the many glute exercises you can do with resistance bands. Get creative and experiment with different moves. Your workout can also include single-leg glute bridges, single-leg deadlifts, sumo squats, standing kickbacks, speed skaters, and more.

Remember, consistency is the key. Stick to your workout, eat clean, and the results will follow.