7 Powerful Resistance Band Exercises for Glute Strength

Transform Your Body with Banded Workouts

Yes, you can achieve a great glute workout without heavy gym apparatus! Banded workouts have become a game-changer for those wanting to tone and strengthen their bodies from any location. Such workouts are particularly beneficial during holiday seasons when you might be travelling, making maintaining your regular workout regime with usual equipment challenging.

To help you stay on top of your fitness routine, we’ve got a 7-move glute-burning routine, perfect to be added to your minimal equipment workout routine. Let’s dive into it, but first, ensure you have a set of mini bands which can be found in our guide to best resistance bands. These mini bands are ideal for exercises such as banded squats, donkey kicks and glute bridges, that are part of this routine.

Adapt to the Challenge

Depending on the strength in your lower body, you might need to increase the challenge as you progress through the sets and rounds. An array of bands allows you to step up your resistance, increase the intensity, and incorporate some progressive overload in your exercises.

Breakdown of the 7-Move Glute Workout

This workout is designed by fitness trainer Pauline Perina. Although you won’t be using heavy weights for this routine, it’s crucial to maintain perfect form during each move. The 7-move workout involves exercises with 20-second intervals. Keep a timer handy for each move. Perina suggests minimal or no rest between exercises, with an aim to complete four to five rounds allowing a six second rest between rounds.

Banded Squat

Place the resistance band above your knees, stand shoulder-width apart. Begin by pushing your hips back and bending your knees, going into a squat. Keep your chest up, back straight, and core engaged. Make sure your knees stay above your toes and not collapsing inward. Push through your heels to return to start, squeezing your glutes at the top. Repeat for 20 seconds for four to five rounds.

Lateral Step

Place the band above your knees, stand hip-width apart. Step sideways, maintaining band tension. Follow with the other foot, keeping constant band tension. Maintain a slight knee bend and engage your core. Repeat in both directions. Continue for 20 seconds for four to five rounds.

Glute Bridge

Place the band above your knees. Lie on your back with knees bent and feet flat. Push through your heels, lifting your hips. Squeeze your glutes at the top and maintain a straight line from shoulders to knees. Keep your knees pressed against the band’s resistance. Lower your hips back down without touching the ground. Continue for 20 seconds for four to five rounds.

Seated Band Abduction

Sit on the floor with bent legs. Place the band around both legs, below the knees. Open your legs against the band’s resistance, then return to start. Keep your back straight, chest up, and engage your core. Focus on using your outer thighs to perform the movement. Continue for 20 seconds for four to five rounds.

Donkey Kick (20 sec each leg)

Start on all fours with the band looped around one foot. Lift the banded foot towards the ceiling, keeping the knee bent at 90 degrees. Squeeze your glutes at the top and maintain band tension. Lower the leg back down without touching the ground. Continue for 20 seconds on one leg, then switch. Repeat for four to five rounds.

Rainbow (20 sec each leg)

Start on all fours with the band looped around one foot. Lift and extend one leg diagonally to the mat side keeping it straight. Now stretch it over the bent leg to touch the floor beyond it. Keep your core engaged and maintain band tension. Perform for 20 seconds on one leg, then switch. Repeat for four to five rounds.

Banded Squat Jump

Position the band just above your knees. Stand with feet shoulder-width apart. Perform a regular squat, then jump explosively. Land softly, going into the next squat. Keep the band tense throughout the movement. Maintain good form with each jump. Continue for 20 seconds for four to five rounds.

Great Benefits with Minimal Equipment

This glute session’s significant advantage is its convenience and accessibility. Resistance bands are portable, lightweight, affordable, making them a perfect choice for a versatile exercise routine that can be performed virtually anywhere. The exercises specifically target the glutes, a key muscle group with numerous benefits when trained effectively. The constant tension from the bands helps in building muscular endurance, promotes improved stability and balance, resulting in better athletic performance and reduced injury risk.