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10 Best Glute Band Exercises

The best glute band exercises you can do at home or the gym!

Glute bands are some of the best fitness tools ever invented. They're cheap, they're easy to store, and they're incredibly simple. Ironically, that simplicity inherent in glute bands can make using bands an exercise in confusion rather than an actual exercise.

Don't worry, we've got you covered. You will soon have a wide variety of exercises at your fingertips so that you can focus on getting your glutes into shape in the comfort of your own home.

Why do you want to strengthen your glutes?

Glutes are essential for overall aesthetic appeal, but there are far more critical reasons for training them. Here's why you want to have strong glutes.

What are the warning signs of weak glutes?

If you suffer from the following, you may have weak glutes:
  • Pain in your lower back
  • Tight hip flexors
  • Knee pain
  • Weak ankles

If you don't train your glutes adequately, these problems will get worse over time. If you want to go into sports, having strong glutes is crucial if you're going to bring your A-game.

What are the immediate benefits of strong glutes?

Having strong glutes will help you fight off excruciating pain, and will give you an athletic edge. Let's go further into why you want to train your glutes.

Injury and pain prevention

Strong glutes protect your lower back, and keep your body balanced to prevent mobility issues. If you have weak glutes, you risk suffering an unbalanced hip, leading to excessive femur rotation and knee pain. Also, weak glutes carry a risk of a pulled hamstring or groin.

Your glutes extend the hip, so they assist with trunk and pelvic motions. When you have trained glutes, you also have a more stable pelvis, and you can more evenly distribute any weight through your lower back and legs.

Your glutes are the hinge point of your entire body. If your glutes are weak, your whole body will feel the effects down the line.

Athletic performance

If you plan on participating in sports, having strong glutes is essential. The glutes have a massive impact on your body's overall strength. They help you strengthen your core and support a wide range of compound movements.

Your glutes help you change directions quickly, accelerate, decelerate and jump. Athletes with strong glutes are quicker, more efficient and more explosive with their movements.

Improved posture

As your glutes are part of your body's stabilization system, weak glutes will destroy your posture. Your latissimus dorsi will overcompensate, which will pull your torso and shoulders out of alignment. Your hip flexors will overcompensate and pull your pelvis out of alignment, which will eventually lead to scoliosis, as all the other muscles in your body fight to compensate. Your entire posterior chain will feel the domino effects of weak glutes.

The gift of strong glutes is one of the best things you can give to yourself, especially as you get older. Doing the work now can save you excruciating pain later.

What are the best glute band exercises to do at home?

Even when we can't go to the gym, the need to keep our glutes in shape doesn't go away. Thankfully, you can keep your glutes in great form right in your living room. Practice these 10 glute band exercises a few times a week, and you will be on your way to building powerful glutes.

Side shuffle/lateral band steps

To prepare for the exercise, start by placing the band just above your knees or your ankles. Spread your feet wide so that you can feel a burn. Next, lower yourself into a squat position.

From this position, step laterally three to five times in one direction, and repeat in the other direction.

You can find some demonstrations on our instagram account too!

Standing leg raise

Place your band around your knees or ankles. Now, stand with your feet hip-width apart, slightly bend your knees, draw your abs in, and place your hands on your sides.

While keeping your leg perfectly straight, kick your leg sideways as far as possible before going back to the starting position. Repeat on the other leg.

Standing glute kickbacks

Get ready for this exercise by wrapping the band around the knees or ankles. Once you place your band, stand shoulder-width apart, and place your hands on the sides of your hips.

Now, lift your leg backward as much as possible. Straighten your leg as much as you can throughout the exercise.

Monster walks

Place the glute band around your ankles. To increase the difficulty, you can place an additional band slightly above your knees. Crunch into a squat position, and keep your back straight.

Clasp your hands together, and slowly walk forward firmly and deliberately.

Squat with band

Place your band around your knees, and stand shoulder-width apart. Place your hips above your knees, and place your knees above your ankles. Relax your shoulders, and set your spine to a neutral position.

As you move your hips back, lower yourself into a squatting position. Go as deep as you can, and keep your knees from coming together during the squat. Hold this position for roughly three seconds, and return to the starting position.

Side-lying clams

Place the glute band around your knees. Lie on your side, and place your head in the hand of the arm on the ground. Flex your hips 45 degrees, and bend your knees 90 degrees.

Push your upper knee upward while keeping your feet together. Pause for a few seconds when your knee gets to the top, and slowly bring your knee back to the ground.

You'll see why this is one of the best glute band exercises in no-time. 

Upwards glute bridge pulses

Lie on your back, and place your band slightly above your knees. Next, spread your knees apart slightly so that you feel resistance from your band.

Now, push through your heels, and move your hips toward the ceiling as far as they'll go. Keep your knees apart to hold tension on the band. Pulse up and down to strengthen your glutes and your core.

This basic exercises is genuinely one of the best glute band exercises you can do. If you play a competitive sport, make sure you are doing these as part of your warm up.

Side-lying leg raise/lifts

Lie on your side, and place your band above your knees. Make a slight angle with your hips, and bend the bottom leg to form a base.

Raise your leg as far as possible to maximize tension in the band, and pause at the top. Return to the starting point while keeping tension in your glutes.

Runner's extensions

Loop the band around your ankles. Keep your knees and feet at hip-width to maintain tension in the band.

Explode your knee straight up while bending it, as if you are running in place, but you're only taking one step at a time. Use your arms to maintain balance throughout the exercise.

Donkey kick

Wrap the resistance bands just above your knees. Next, rest on your hands and knees, placing your hands directly under your shoulders and knees below your hips.

Flex your working foot, and kick that foot toward the ceiling. Engage the rest of your core to stabilize your body during this exercise. Keep your leg in line with your hip to prevent opening your hip too much. Straighten your back as much as possible while you kick toward the ceiling.

Build a stronger posterior chain

Now you have the knowledge and tools that you need to build a powerful posterior. Practice these glute band exercises between 1 and five times a week to get your glutes firing and in shape, and you will have more stability in your core than ever before.

Give yourself the gift of strong glutes today, and you will reap the benefits for years to come.

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