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Can I Grow My Glutes With A Resistance Band? | Your Questions Answered

Can I Grow My Glutes With A Resistance Band? | Your Questions Answered
Chris Appleton
Author & Editor3 years ago
View Chris Appleton's profile


Sculpting the perfect glutes is at the top of many people’s fitness goals. But, not many people know how to train them effectively — particularly when you're stuck at home. Let’s face it, most of us are still following our home workouts, so it's about time we knew how to make sure they're effective.

Resistance bands might not seem hugely exciting to look at, but they're one of the best pieces of equipment for your home booty-building workouts. And, we're going to show you how.


Resistance Band Glute Workout

It's understandable that when your gym's closed, the intensity and weight of your workouts are much lighter than usual. However, as long as your target muscles are put under resistance, and the reps are high, you will see improvements in muscle mass.

Be under no illusions though. Your booty gains may be slower, but they will happen. Utilising compound and isolation movements will both benefit the glutes and ensuring you hit a minimum of 15 reps, you'll certainly start to see growth. 

You can start by performing each exercise in single sets, which would 5 sets of 15-20 reps,  or circuits of 15-20 reps, with rest of 60 seconds between rounds.

1. Glute Bridges

Glute Bridges are one of the best exercises to help tone your glutes and hamstrings. This exercise isolates and strengthens the glutes, hamstrings, the core, the hip muscles, and lower back muscles.


2. Single-Leg Hip Thrusts

The single-leg hip thrust is a variation on the standard hip thrust. Your torso and hips should move as one, so you’re focusing the majority of the work on your glutes, not your lower back and hamstrings.


3. Bulgarian Split Squats

The split squat is a great way to build strength and improve hip mobility. And, it will test your balance and coordination too.


4. Standing Kickbacks

The standing kickback will work all three of the muscles in your glutes. That makes it one of the best exercises for growing those glutes.


5. Kneeling Kickbacks

A variation on the standing kickbacks, this exercise will help develop and strengthen the glute muscles — which are some of the largest and strongest muscles in the body.


6. Walking Squats

You should be able to feel this on the outside of your hips and thighs. For an extra quad workout, perform the exercise from a deeper squat position.


7. Fire Hydrants

Fire hydrants, or hip abductions, are a great way to help sculpt those glutes. This exercise mainly targets the gluteus Maximus.


8. Stiff-Leg Deadlifts

Stiff legged deadlifts are an isolating exercise and a great accessory to those bigger moves like squats and deadlifts. They’ll target your hamstrings and glutes, as well as your lower back and core.

Don’t Forget Nutrition

What you eat is key to building muscle.  Having a sufficient intake of macronutrients and calories will fuel your muscle growth and recovery.  The amounts will vary based on your training, lifestyle, training level, bodyweight and age. 

Let's start with protein.  You should be looking 1-2 grams per pound of bodyweight per day.  Remember, no protein no gains. Protein helps support the growth and maintenance of your muscles, perfect if you're looking to grow those glutes.

To gain mass and size, you need to have more calories coming into your body than you’re burning throughout the day. Most people use protein shakes simply to get that extra protein and calories throughout the day. This all adds to your calorie intake that you need to build muscle.  


Take Home Message

Resistance bands are one of the best ways to activate your muscles, particularly the glutes. Be under no illusions though, your booty gains may be slower than you'd expect in the gym, but you'll get there. And when we all re-enter the gym on April 12th, you'll be more prepared than ever to build on your progress.

Looking for more home workout help?



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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton
Author & Editor
View Chris Appleton's profile
Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.