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While regular squats, bridges, and lunges all target the butt, you can get more bang for your buck by doing glute exercises with a resistance band. Fitness trainer Keisha Villarson says the tool helps activate your glutes by creating tension, which makes your muscles work harder.
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Fire Hydrant
This is Villarson’s go-to exercise to target glutes and hamstrings:
- In tabletop with a band above knee, lift one leg to side.
- Bring leg back to start, then kick back with leg at 90-degree angle. Keep foot flexed.
- Continue for 3 sets of 12 on each side.
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Banded Squat
Trainer Jack Craig recommends doing banded squats if you want an extra challenge: adding a band targets the small, more difficult-to-reach glute medius muscle.
- With band around knees, sink into a squat.
- Push knees outward.
- Stand and repeat for 3 sets of 8.
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Donkey Kicks
Bande’s Nicole Uribarri says these hit your hammies, glutes, and core and shoulders since you’re balancing.
- On all fours, put band around feet.
- Extend one leg so thigh’s parallel to floor.
- Tap knee to floor, then extend leg horizontally.
- 3 sets of 20 per leg.
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Clamshells
These create strength in your outer thigh and gluteus medius, says trainer Kim D'Agnese.
- Start on your side with legs stacked & bent at 45-degrees, band around thighs.
- Open & close top knee, pressing against band as you lift.
- Lower with control.
- Do 30 per side.
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Bridges
D'Agnese recommends these to hit the lower posterior chain muscles.
- Start on back with knees bent, feet hip-width apart, band across hips.
- Press hands into floor holding other end of band & lift hips against it.
- Squeeze glutes.
- Gently lower.
- Do 2 sets of 30.
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Step Backs
Fitness instructor Alayna Curry says you’ll feel this move in your quads while it also activates glutes.
- Squat with band halfway up thighs.
- Holding squat, step one foot back to tap floor.
- Maintain squat position & repeat on other side.
Alternate 10 steps, 3x.
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Single-Leg Deadlifts
Try single-leg deadlifts with a band to build balance and train glutes, says trainer Matt Scarfo.
- Place band under foot, hold other end in hand.
- Keep other foot elevated.
- Perform deadlift movement using band as resistance.
Do 10-12 reps per side, 3x.
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Jump Squats
To fire up your glutes, try this exercise from trainer Kemma Cunningham. (It's great cardio, too!)
- Place band above knees.
- Squat, dig heels into ground, lift chest.
- Explode up in a jump then land in squat position.
Do 3x for 30-second intervals, 10 sec. of rest.
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Banded Plank Leg Raises
Trainer Natalie Yco loves these for strengthening the core and butt at the same time.
- Get into forearm plank with band above knees.
- Engage abs & raise one leg up, pressing against band.
- Lower leg, then raise the other.
- Do 10-15 times per side.
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Lateral Band Walks
Yco says this move strengthens the smaller muscles of the butt.
- Put band above knee (or around ankles for a challenge).
- Stand with feet hip-width apart, knees bent.
- Move sideways, keeping tension in band.
Walk for 1-2 mins. in each direction.