Glutes · Resistance Bands · 13 exercises

Glute workouts with resistance bands

A resistance band glute workout: hip lifts, band squats, pull-throughs and hip extensions.

The glutes extend the hip, so they grow from hip thrusts and bridges, which load them at the top, from hinges like Romanian deadlifts, which load them at a stretch, and from deep squats and lunges. Abduction work (band walks, side-lying raises) trains the smaller glute medius on the side of the hip.

A band gets harder the further it stretches, so the load is lightest at the start of a movement and heaviest at the end. That suits raises, rows and hip work. Bands are cheap, light and go anywhere.

Band glute workout

A band above the knees makes the glutes work to keep your knees out.

Band Hip Lift
Sets
4
Reps
12–15
Rest
60 s
Band Squat
Sets
3
Reps
12–15
Rest
60 s
Band Pull Through
Sets
3
Reps
15
Rest
60 s
Band Bent-over Hip Extension
Sets
3
Reps
15 each leg
Rest
60 s
Monster Walk
Sets
2
Reps
15 steps each way
Rest
60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

At the top of a bridge or thrust, tuck your pelvis slightly and squeeze. If you feel it in your lower back, you are arching instead of extending your hips.
For lunges and split squats, a longer step and a slight forward lean move the work toward the glutes.
Pair a heavy stretch exercise (Romanian deadlift, deep lunge) with a squeeze exercise (bridge, thrust) in the same week.
Choose a band that lets you reach the end of the range on every rep; one that is too strong cuts the movement short.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

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13 glute exercises with resistance bands

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All glute exercises →

Questions

How many glute exercises can you do with resistance bands?

SPLYT’s exercise library has 13 glute exercises you can do with resistance bands, including Band Squat, Band Hip Lift and Band Pull Through. Each one links to step-by-step instructions and a demonstration.

How often should I train glutes?

Two to three times a week works well. The glutes recover quickly, and most leg exercises already train them, so spread the work across your lower-body days.

Do squats grow your glutes?

Deep squats do, because the glutes work hardest near the bottom. Pair them with bridges or hip thrusts, which train the top of the movement that squats don’t load.

Can resistance bands build muscle?

Yes, especially for smaller muscles like the shoulders and glutes. Move to a stronger band or more reps as you improve.