Glute is one of the biggest muscles in the human body. Keeping glutes in shape is a hobby or dream of many people. To keep your glutes fit or glutes muscle growth resistance band will work like magic. From starters to experts anyone easily performs the resistance bands exercises for glutes.
Resistance bands are inexpensive and available in almost every place. Not only that, these are portable and easy to store. Rather than free weight exercises, resistance band workouts are more joint-friendly, effective, and have functional movements.
If you use a resistance band for the glutes muscles, it’ll activate the glutes, especially the medial glute, and start the work. However, though the resistance band looks simple and ordinary, the effect you’ll get from this simple equipment will blow your mind.
We’re going to elaborate on some best resistance band exercises for glutes today. Apart from the exercise, there will be some tips and exercise routines. So, make sure to read the full article to understand the whole exercises and routine process. Let’s get into it!
Can You Grow Glutes With a Resistance Band?
Who doesn’t want a firm and toned booty? Using a resistance band for the glutes will result in you not only activating the muscles but also toning the gluteal area. When you’re locked in a home in this covid situation, just with a simple resistance band you can do almost a whole body workout.
If you put your target muscle under resistance and the repetition of sets is high, for sure your glutes will start growing. But, of course, keep patience, it may be slower, but it must happen. Utilizing free weight with a resistance band will be highly effective.
Resistance bands for glutes come in different elasticity intensities. Like, usual, light, extra-light, medium, heavy & extra-heavy. You can increase or decrease the resistance range according to your body’s requirements.
Best Type of Resistance Band for Glute Exercises
There are multiple types of resistance bands used for glute workouts. Here go the types and what’re they best for-
- Smaller Looped: For regular booty work out like Pilates workouts, small looped resistance bands work the best.
- Longer Looped: This type of resistance band gives you less resistance. That’s why these are good for warm-up exercises. Like, it activates and loosens muscles a bit.
- Unlooped: You can use this type in different ways. If you want to buy just a single band, then tie the unlooped band into a tight loop to get the best resistance for your exercises.
Best Type of Resistance Band for Glute Exercises
In this segment, I’ve discussed and elaborated the best and easiest 10 resistance band exercises for glutes. Here we go-
1. Deep Squat
It’s just a typical squat, but with a resistance band. When you add a resistance band under your thigh, your glute area has to work hard to stand against the band, so your knee doesn’t drop. Here’s how you do it-
Process
- Place the resistance band under your tight.
- Now stand with your feet shoulder-width apart.
- Then push your hips and lean your upper body towards the ground until your thigh is parallel to the ground. Pause in this position.
- Stand up again and repeat this process for 3 sets of 15 reps.
2. Fire hydrant
The fire hydrant is one of the most effective exercises for glutes. It targets medius glutes and makes the shape. Here is how you do it-
Process
- Wrap a resistance band around your thighs and above your knees.
- Take all four positions. Wrists under your shoulder and knees under hips. Back straight.
- Now, lift one of your right knees on the right side and keep your core stable, so the whole body is stable.
- Slowly lower the right leg in the previous position and now lift the left leg just like before. Always try to keep your back straight and body stable.
- Repeat one side for 10 reps before switching to another side.
3. ClamShell
To tone inner and outer thigh muscles as well as glutes muscle, the clamshell is incompatible. Here is how to do it-
Process
- Place a resistance band around your thigh and above your knees.
- Lie down on one side(For example The right side) and place your elbows under your shoulder to support yourself.
- Keep your feet together and your hips pointed backward.
- Now, lift your right thigh as far as you can. Keep in the position for 10-15 seconds and slowly lower it to the starting position.
- Remember to keep your core stable and back straight when you do these. Don’t hunch back your spine or lean forward
- Repeat both sides for 10 reps.
4. Lateral Walk
This exercise looks super simple and easy but it can be a pain in the butt. Plus, it shapes your outer and inner thigh area. See how it’s done-
Process
- Place a small resistance band over your ankle and under your knees.
- Stand on your legs apart, feet at hip distance and the knee slightly bends forward.
- Now, take small steps with the right foot in the right direction and later with the left foot in the left direction.
- Keep the band tight enough and engage your thigh muscles. Don’t stand on your toes.
- Repeat each side for 10 reps.
5. Lying Leg Lift
This one looks slightly similar to the clamshell exercise. It activates your glutes effectively. Here’s the process-
Process
- Wrap a small resistance band around your ankles.
- Lay down to one side comfortably, elbow under shoulder, and legs fully straight.
- Now, lift your top leg straight upwards and slowly back it down. Remember that, while lifting your leg, don’t point your toes in an upwards direction. Your toes and feet will face sideways. Otherwise, the exercise will activate the wrong muscles.
- Repeat this for 10 reps on each side.
6. Donkey Kick
The name sounds hilarious but this exercise is the definition of how a donkey kicks! This exercise tones up your glutes and thigh area. Let’s see how it’s done-
Process
- Wrap the resistance band around your feet, so your feet are stuck together and the band is covering the middle of the shoe.
- Take position in all-in-four. Wrists under your shoulder and knees under hips.
- Keep your thigh completely straight for this exercise.
- Now, lift your feet towards the ceiling. Once you understand that your glutes muscles have engaged, then down your feet.
- While lifting your feet using your core, keep your whole body stable. Don’t arch your back and don’t open your hips wide.
- Repeat this process on each side for 15 reps.
7. Glutes Bridge
This one is an excellent exercise to strengthen your pelvic area and tone the glute area. Here’s how it’s done-
Process
- Place the resistance band under your thighs and just above your knees.
- Lay down face to the ceiling, hands on the ground flat and hip & feet also flat on the ground.
- Bend your knees and keep your feet hip-width apart.
- Now, tighten your pelvic and hip muscles and push your hips upwards.
- Engage your core, so you should be stable in the position by pushing your lower back upwards. Squeeze your hips and tighten the pelvic area in this position.
- Repeat this process for 15 reps.
8. Plank Jack
Plank is one of the most powerful workouts to shape your booty area. It’s most likely a typical plank, but a bit spicy. Here’s the process-
Process
- Place the band around your ankles and get in the high plank position. In this position, your wrist will align with your shoulder, the hip will align straight with the back. Plus, you’ll be on your toes.
- Now, from this position, jump your feet wide apart by maintaining your core. Then, jump back into the previous position. Again, jump wide.
- Try to do this move as quickly as possible. You can play music and do this move rhythmically.
- Keep your hip level in place and engage your core.
- Repeat this move for 10 reps.
9. Kneeling Leg Lift
Another outstanding and effective workout for the thigh plus booty area. Here goes the process-
Process
- Wrap a resistance band around your thighs above your knees.
- Now, drop your left knee on the ground, hand supporting your weight. Right leg on the ground positioning your toes pointing towards the floor. Keep your right hand comfortably on your waist.
- From this position, lift your right toes from the floor and extend your leg completely as high as it can go.
- Lower your legs and tap your toes on the ground.
- Continue this process on both sides for 15 reps.
10. Single-leg Glute Bridge
This one is very similar to the glutes bridge. Here’s the process-
Process
- Wrap the resistance band around your lower thigh and above your knees.
- Lay down on the ground, face upwards, back straight on the ground, hand and feet flat on the ground, and knees bending.
- Now, push down through the heels, so you can raise your hip upwards. Keep your back straight and push your hip upwards until it gets level with the hip.
- Then, extend one of your legs straight and keep the other one bending.
- Engage your core and keep your back straight with a stable body. Slowly, get back to the ground.
- Repeat the process on each side for 15 reps.
Signs Your Glutes Are Growing
Hence you already know all the exercise details, now time to note down the gradual results. Here’s described how you can understand that your glute muscles are forming-
- The best option is to measure your inner and outer thigh. Compare to the points some days apart and that’ll allow you to understand the improvement.
- When you’ll gain booty muscles, your pants will feel much tighter than before.
- When you exercise regularly, you’ll feel a burning sensation in your muscles and sometimes it may feel painful. Then understand your muscles are activating.
- It’s better to take before fitness goals and after fitness goals pictures. It lets you understand and notice the differences.
- Your butt cheeks will feel fuller and when you sit they’ll lift higher.
- There’ll be an increase in strength and improvement of core balance in daily work.
FAQs
What do resistance bands do for glutes?
A resistance band helps to break the muscle fibers of the hip, thigh, pelvic area, and legs. They build new fibers with more strength and improved structure. Plus, the resistance to different motions helps to develop the core.
How long does it take to grow glutes with resistance bands?
If you’re patient and do your workouts in routine, then you’ll see the sign of your glue muscle improvements within 3-4 weeks. It depends on the athlete’s level of strength, core balance, and types of exercises.
How often should I train glutes for growth?
You can add your glute exercises to your full-body workout routine. Choose 5-6 different glute exercises and make an exercise routine of 2 or 4 times a week. Remember that, any exercise needs to maintain regularity for the utmost result.
Can I work my glutes every day?
If you’re a newbie, it’s better to give your muscles a break and time to recover after a full-body exercise. Experts can do whole-body exercises regularly. You also can do daily glutes or full-body exercise as long as your muscles are healing in the meantime.
Last Words
Now you’ve got a glutes workout outline and I don’t think you will have any more confusion. All the exercises here described needing to do 3-4 sets of 10-15 reps. Don’t forget to take 15-20 seconds rest in each set to rest the muscles. Not only will exercise work but eat healthy and nutritious for quick and healthy glutes growth. If you can continue the glute exercises for 4-5 weeks regularly, your dream booty will reach you for sure!