Build Your Glutes at Home: Top 10 Resistance Band Exercises for Busy Women

Finding time to hit the gym can be challenging, especially with a busy schedule. But that doesn't mean you have to miss out on building strong and toned glutes. Resistance bands are a fantastic way to get a powerful glute workout right at home. They are affordable, portable, and incredibly effective at targeting all the muscles in your glutes. Here are ten exercises you can do at home to build your glutes using resistance bands.

1. Fire Hydrants

What they target:

Fire hydrants primarily engage the gluteus medius and minimus, the smaller muscles of your glutes, which are essential for stability and strength.

How to do them:

• Place a resistance band just above your knees.
• Get into a tabletop position with hips over knees and shoulders over wrists.
• Engage your glutes and lift your left knee out to the side, keeping your core tight.
• Return your knee to the starting position.

Reps:

1 to 3 sets of 12 to 20 slow reps with a 90-second rest between sets.

2. Tabletop Glute Kickbacks

What they target:

This move focuses on your glutes and core, promoting stability and strength.

How to do them:

• Place a resistance band around the arches of your feet and get into a tabletop position.
• Kick your left foot directly behind you, forming a straight line from your heel to your head.
• Keep your upper body and hips stable.

Reps:

10 to 20 reps on each side.

3. Glute Bridge Pulses

What they target:

This exercise strengthens the pelvic floor and opens up the hips while engaging the outer thighs.

How to do them:

• Place a resistance band above your knees and lie on your back with knees bent and feet flat.
• Lift your hips towards the ceiling and pulse up and down, keeping your glutes engaged.

Reps:

15 to 20 reps. For a challenge, try single-leg glute bridges.

4. Glute Bridge With Alternating Leg Raise

What they target:

This move tests your lower abs and stability by lifting one leg at a time.

How to do them:

• Place a resistance band above your knees and lie on your back with knees bent.
• Lift your hips and kick your left foot out, keeping your hips stable.
• Alternate legs.

Reps:

Alternate sides for 15 to 20 reps.

5. Clamshell

What they target:

This exercise works your inner and outer thighs and the gluteus medius.

How to do them:

• Place a resistance band above your knees and lie on your right side with knees bent.
• Lift your left thigh as wide as you can, then return to the starting position.

Reps:

10 reps on each side.

6. Resistance Band Squats

What they target:

These squats target your glutes, quads, and hamstrings.

How to do them:

• Place a resistance band above your knees and stand with feet hip-distance apart.
• Squat down, pushing your butt back and keeping your knees out against the band.
• Stand back up, engaging your core.

Reps:

1 to 3 sets of 12 to 20 slow reps with a 90-second rest between sets.

7. Resistance Band Leg Lifts

What they target:

Leg lifts focus on your glutes and thighs, promoting hip abduction.

How to do them:

• Place a resistance band around your ankles and stand with feet hip-distance apart.
• Lift your left leg out to the side without shifting your hips, then return.

Reps:

10 reps on each side.

8. Glute Kickbacks

What they target:

These standing kickbacks engage your glutes and hamstrings.

How to do them:

• Place a resistance band around your ankles and stand with feet hip-distance apart.
• Kick your left leg behind you, tightening the band, then return.

Reps:

10 reps on each side.

9. Lateral Band Walk

What they target:

This exercise burns your inner and outer thighs and small glute muscles.

How to do them:

• Place a resistance band around your ankles and stand with a slight bend in your knees.
• Step your left foot to the side, then bring your right foot to meet it, keeping the band taut.

Reps:

10 reps on each side.

10. Diagonal Band Walk

What they target:

Diagonal walks improve hip mobility and target the gluteus maximus, medius, and minimus.

How to do them:

• Place a resistance band around your ankles and stand with a slight bend in your knees.
• Step up and to the right, then up and to the left, keeping the band tight.

Reps:

Continue for a few reps before reversing your steps - do this until burnout. 

Incorporate these exercises into your routine, and you’ll start to see and feel the benefits in no time. Aim to do home workouts at least three to four times a week for optimal results. With consistency and proper form, you'll be well on your way to stronger, more defined glutes, all from the comfort of your home!

Grab a set of our resistance bands and get started!

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