Glute training is the number one reason people buy resistance bands. Bands do something for your glutes that no other piece of equipment can — they create lateral and rotational resistance that forces your glute medius and glute minimus to switch on. These are the muscles on the side of your hip that most people completely ignore, and they're the reason your squat feels quad-dominant and your knees cave in under load.
A barbell can't fix that. A leg press definitely can't. A resistance band can.
Which Band for Glute Training?
Fabric Bands — The best choice for most glute exercises. They grip your skin, don't roll up, don't pinch, and won't slide down your legs mid-set.
Micro Bands (Latex) — Lighter resistance. Better for warm-up activation and rehab work.
1M Power Bands — Essential for banded hip thrusts, banded squats, and any exercise where you need heavy resistance.
Booty Bands — Purpose-built for glute training. Fabric hip bands designed specifically for hip thrusts, glute bridges, squats, and lateral walks.
Stretch Bands — Open-ended flat bands. Great for standing kickbacks and hip flexor stretches.
Activation Exercises (Do These First)
If you skip activation, your glutes will stay asleep while your quads and lower back do all the work. Five minutes. Non-negotiable.
1. Banded Clamshell
Lie on your side. Band just above your knees. Knees bent at 90 degrees, feet together. Open your top knee like a clamshell — slow and controlled — keeping your feet touching the entire time. Squeeze at the top for a full second. Lower with control.
2. Lateral Band Walk
Band just above the knees. Quarter-squat position. Step sideways — slow, deliberate steps — keeping constant tension on the band. Don't let your feet come together. Don't stand up between steps. Stay low. Stay wide.
3. Banded Monster Walk
Same band position as the lateral walk, but walk forward at a 45-degree angle — alternating left and right. Keep your feet wide and your knees pushed out against the band with every step.
4. Seated Band Abduction
Sit on a bench or chair. Band above your knees. Feet flat on the floor. Push your knees apart against the band. Squeeze at the widest point. Return with control.
Strength Exercises (The Main Event)
Activation is the warm-up. These are the exercises that actually build glute strength and size. This is where the work happens.
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5. Banded Glute Bridge
Lie on your back. Feet flat on the floor, about hip-width apart. Band above the knees. Drive your hips up toward the ceiling, actively pushing your knees out against the band at the top. Squeeze your glutes hard for a full second. Lower slowly.
6. Banded Hip Thrust
The king of glute exercises. Upper back on a bench, feet flat on the floor, band above the knees. Drive your hips up until your torso is parallel with the floor. Push your knees out against the band. Squeeze at the top — hard — for a full second. Lower under control.
7. Banded Romanian Deadlift
Stand on a 1M Power Band, feet hip-width. Hold the other end with both hands. Hinge at the hips, pushing your backside back, keeping your spine neutral and your chest up. Drive your hips forward to stand tall, squeezing your glutes at the top.
8. Banded Squat
Stand on a 1M Power Band, feet shoulder-width. Loop the other end over your shoulders or hold it at chest height. Add a Micro Band above the knees for glute activation on top of the heavy resistance. Squat deep — the deeper you go, the more your glutes contribute.
9. Banded Sumo Squat
Wide stance, toes pointed out at about 45 degrees. Stand on a 1M Power Band and hold the top at hip height. Squat straight down between your legs. Push your knees out over your toes. The wide stance shifts the emphasis to your inner thighs and glutes.
10. Banded Step-Up
Loop a 1M Power Band under a bench or sturdy step. Stand with your working foot on the bench and the band looped over your shoulders. Drive up through the heel until you're standing tall on the bench, then lower back down with control.
Isolation Exercises (Finishing Work)
11. Standing Kickback
Anchor a Micro Band or Stretch Band around your ankle and a sturdy post. Stand on one leg, holding something for balance. Kick the working leg straight back, squeezing your glute at the top. Control the return.
12. Banded Donkey Kick
On all fours. Micro Band around both feet. Drive one foot straight up toward the ceiling, keeping your knee bent at 90 degrees. Squeeze at the top. Lower with control.
13. Banded Fire Hydrant
On all fours. Micro Band above the knees. Lift one knee out to the side, keeping it bent at 90 degrees. Squeeze at the top. Lower with control.
14. Banded Single-Leg Glute Bridge
Same setup as the standard glute bridge, but extend one leg straight out. Drive your hips up using only the working leg, pushing your knee out against the band at the top.
15. Pulse Squats with Band
Band above the knees. Drop into a squat and hold at the bottom. Pulse up and down — small range of motion, staying in the bottom half of the squat. Push your knees out against the band with every pulse.
How to Programme Your Glute Training
Warm-up (5 minutes): Pick 2–3 activation exercises. Clamshells, lateral walks, and monster walks are the best combination.
Main session (20–25 minutes): Pick 3–4 strength exercises. Always include a hip thrust or glute bridge variation.
Finisher (5 minutes): Pick 1–2 isolation exercises. Go to failure on the last set.
Frequency: Train glutes 2–3 times per week with at least one rest day between sessions.
For a complete list of resistance band exercises covering every body part, check out our 30+ Resistance Band Exercises for a Full Body Workout guide.
The Bands You Need
For dedicated glute training, you want:
- A Booty Band — purpose-built for glute training. Non-slip fabric, stays in place.
- A set of Micro Bands — lighter options for activation work and isolation exercises.
- A 1M Power Band — for banded hip thrusts, squats, and Romanian deadlifts.
Every POWERBANDS® product is backed by our 60-Day Money Back Guarantee.
Browse the full POWERBANDS® range →
Frequently Asked Questions
Do resistance bands actually work for glutes?
Yes — and for glute training specifically, they work better than most equipment. Bands create lateral resistance that forces your glute medius and minimus to activate — muscles that barbells and machines largely ignore.
How long does it take to see results from banded glute exercises?
Most people feel a difference in glute activation within the first session. Visible changes typically start showing at the 4–6 week mark with consistent training (2–3 sessions per week).
What is a booty band?
A booty band is a fabric resistance band designed specifically for glute training. It sits above your knees or around your ankles and creates resistance that forces your glutes to activate during exercises like hip thrusts, squats, and lateral walks.
Should I use fabric or latex bands for glutes?
For most glute exercises, fabric bands (including Booty Bands) are the better choice. They grip your skin, don't roll up, and stay in place during lateral movements and bridges. Latex mini bands are better for lighter activation work.
Can I build glutes with just resistance bands?
Absolutely. Bands provide progressive resistance, constant tension, and lateral loading that your glutes respond to extremely well. For building shape, activation, endurance, and functional strength, bands are arguably the single best tool for the job.
Need help choosing the right bands for your glute training? Contact our team — we'll help you pick the right setup. Every POWERBANDS® product comes with a 60-Day Money Back Guarantee.
