If you're looking to build strong, toned glutes, resistance bands can be a powerful and versatile tool. They're portable, affordable, and perfect for activating and strengthening the glute muscles. This article explores the best resistance bands for glutes, top glute band exercises, how to choose the right size resistance band, and explains the role of hip resistance bands and hip thrust resistance bands in your training routine.
Best Resistance Bands for Glutes
When it comes to targeting the glutes, not all resistance bands are created equal. Here's what to look for and some top recommendations:
What to Look For:
Material: Fabric bands are more durable and comfortable for glute exercises than latex.
Resistance Level: Bands usually come in light, medium, and heavy resistance. Heavier bands are better for strong glutes, while lighter bands work well for activation and warm-ups.
Non-Slip Design: Bands with grip lines or rubber threading stay in place during exercise.
Top Recommendations:
Gymshark Glute Bands – Durable, stylish, and ideal for lower-body workouts.
Te-Rich Resistance Bands Set – Comes in multiple resistance levels, made of high-quality fabric.
Rogue Hip Circles by Mark Bell – Very strong and ideal for advanced lifters focusing on serious glute engagement.
Fit Simplify Resistance Loop Exercise Bands – Latex, lighter options perfect for beginners or physical therapy.
Best Glute Band Exercises
Using resistance bands helps activate the gluteus maximus, medius, and minimus. Here are five effective glute band exercises:
Banded Glute Bridge
Place the band above your knees.
Lie on your back, bend knees, feet flat.
Thrust hips upward, squeezing glutes at the top.
Lateral Band Walks
Band around thighs or ankles.
Take small side steps to target glute medius.
Banded Squats
Band above knees.
Perform controlled squats while maintaining outward pressure on the band.
Donkey Kicks
Band around thighs.
On all fours, kick one leg up and back while squeezing the glute.
Fire Hydrants
Band above knees.
Lift one leg out to the side while maintaining balance.
What Size Resistance Band for Glutes?
Choosing the right resistance band size is important for proper form and muscle engagement.
Band Length:
Short Loops (12-15 inches): Best for glute activation, lateral walks, and hip thrusts.
Longer Bands (41 inches or more): Better for full-body workouts but not ideal for isolated glute work.
Resistance Level Guide:
Light: Warm-ups, rehab, beginners.
Medium: General glute training, intermediate users.
Heavy/Extra Heavy: Advanced glute workouts and strength training.
Tip: Most people benefit from having a set with multiple resistance levels to progress over time.
Hip Resistance Bands
Hip resistance bands are short, looped bands typically placed around the thighs. They’re specifically designed to activate the hip abductors and external rotators, crucial for glute strength and pelvic stability.
Benefits:
Improves hip mobility and stability
Strengthens glute medius and minimus
Reduces risk of knee and lower back injuries
Essential for athletes and runners
Common uses include warm-ups, dynamic stretching, and glute circuits.
Hip Thrust Resistance Bands
Hip thrust resistance bands are used to increase resistance during hip thrust exercises—a key move for glute growth.
How to Use:
Place the band above your knees while performing a hip thrust.
The band adds lateral resistance, forcing your glutes to stay engaged throughout the movement.
Keep tension on the band by pushing your knees outward.
Why Add a Band?
Enhances glute activation by targeting multiple muscle fibers.
Encourages better form and reduces quad dominance.
Final Thoughts
Whether you're working out at home or in the gym, resistance bands are an excellent tool to sculpt and strengthen your glutes. Investing in a high-quality hip resistance band and incorporating targeted glute band exercises like banded squats, glute bridges, and hip thrusts can help you see results faster. Make sure to choose the right size and resistance to match your fitness level and training goals.