Best Advanced Glutes Workouts With Resistance Bands

The Banded Glute Bridge with Alternating Leg Raise is a targeted exercise for your glutes, hamstrings, and core. Using a loop band increases resistance while raising one leg at a time introduces instability, helping improve strength balance.

How to do it

1. Place a mini loop band around your thighs, above your knees.
2. Lie on your back with your feet flat on the ground.
3. Press through your heels and lift your hips up, engaging your glutes.
4. Shift your weight to one foot and extend the opposite leg straight out.
5. Hold the position for a moment, then lower the leg back down.
6. Switch legs and repeat.

The Mini Loop Band Standing Hip Extension works your hip muscles by extending one leg back while standing. Using a loop band adds extra resistance, helping to strengthen your legs effectively.

How to do it

1. Stand tall with your feet hip-width apart and a loop band around your ankles.
2. Lift your right leg straight back while keeping your standing leg straight.
3. Slowly return to the starting position and repeat with the left leg.

The Mini Loop Band Hip Thrust is a simple exercise that strengthens your glutes while also engaging your hip muscles. By using a resistance band, you can enhance the workout and target more muscle groups around your hips.

How to do it

1. Place a band above your knees.
2. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
3. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
4. Slowly lower your hips back to the starting position.

The Mini Loop Band Fire Hydrant is a simple exercise that helps strengthen your glutes. You perform it on all fours, lifting one leg against the resistance of a loop band placed above your knees.

How to do it

1. Put a loop band around your thighs, just above your knees.
2. Get on the floor on all fours, with your knees under your hips.
3. Keep your back straight and lift your left knee out to the side.
4. Lower your knee back to the starting position and repeat on the other side.

The Loop Band Side Step is an exercise that helps strengthen your hips, glutes, and thighs while improving balance. Using a loop band adds resistance, making it more effective for building lower body strength and agility.

How to do it

1. Stand with your feet shoulder-width apart and toes pointed slightly outward.
2. Place the band under the middle of your foot and twist it once to create an X.
3. Hold the band with both hands, keeping your grip shoulder-width apart.
4. Slightly bend your knees, push your hips back, and keep your chest forward.
5. Step sideways with one foot, keeping your legs wider than shoulder-width.
6. Step the other foot in the same direction while keeping tension on the band.
7. Continue stepping to the side until you finish the set, then repeat in the opposite direction.

The Loop Band Glute Kickback is an exercise that focuses on strengthening and shaping your glutes with the help of a loop band. It allows for a greater range of motion and resistance compared to using weights alone.

How to do it

1. Get on your hands and knees on the ground.
2. Hold the loop band with both hands and place the loop around the midfoot of one foot.
3. Engage your core and keep your back flat as you extend your leg back and up.
4. Lower your leg back down slowly to the starting position and repeat.
5. After completing the reps on one side, switch to the other side.

The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.

How to do it

1. Secure the loop band around the legs of a flat bench.
2. Lie back on the bench with your shoulder blades resting on it.
3. Wrap one side of the loop band around your hips.
4. Place your feet flat on the ground with knees bent at 90 degrees.
5. Lift your hips up while squeezing your glutes and hamstrings. Hold for a moment.
6. Lower your hips back to the starting position, keeping tension in your glutes and hamstrings.