Got a resistance band and 10 minutes to spare? That’s literally all you’ll need for today’s glute-sculpting routine..
This resistance band glute workout is made up of 45-second exercise intervals, each followed by a 15-second rest. So, let’s dive in and work those glutes!
Slow-Tempo Squats
We’ll start with the most basic glute exercise ever: The squat.
But we want you to go for slow and controlled movements here. This way, you’re reducing the momentum and working your muscles a bit more.
How to perform:
- Stand with the resistance band around your quads and your legs slightly more than shoulder-width apart.
- Squat down, making sure that your knees don’t cave in. You want to keep pressing against the resistance the whole time.
- At the bottom, put your weight on the sides of your feet to feel the burn in the sides of your booty.
- Rise from the squat slowly and don’t go all the way up. There should always be some tension on your glutes.
- Repeat.
Side-Step Squats
Next, we’re adding some lateral movement to our banded squats.In this exercise, you’ll mainly work the sides of your glutes. If you’re doing it right, you’ll really feel the resistance every time you rise from the squat.
How to perform:
- Take one large step laterally with your right leg and drop down into a squat simultaneously.
- As you get up, keep your right leg in position and bring the left one next to it. You’ve now changed your position on the exercise mat.
- Prepare for the next squat, but this time, you’ll take a lateral step with your left leg.
- Get up from the squat, bringing your right leg to the left. This will get you back to your starting position on the mat.
- Keep alternating sides until the 45 seconds are up.
Squat-Abduction Combo
Yes, we’re going for one more squat-based exercise. But hey, this is a glute-focused routine. Of course, there’s more than one squat variation!
For this one, we’re doing an abduction at the bottom by pushing the knees outward against the leg workout band.
How to perform:
- Get into a normal squat position with the glute band right above your knees.
- Drop into a squat and pause at the bottom.
- Push your knees outward slowly and bring them back in.
- Get up from the squat and repeat.
Glute Bridges
After taking the 15-second rest, get down to the floor for some banded glute bridges.
The key to this exercise is putting all your weight on your heels. If you have trouble doing it, just lift your toes off the mat completely.
Oh, and you should make sure your knees aren’t collapsing inwards. You should keep pushing against the leg workout resistance band throughout the exercise to keep your booty activated.
How to perform:
- Lie face up with your knees bent and hands beside your body.
- Driving through the heels, contract your buttocks and lift your hip as high as you can.
- Slowly bring your hips down while pushing your knees outward.
- Repeat.
Hip Abductions
Don’t get up from the mat just yet; we’re doing hip abductions for the next 45 seconds. So, yes, we’re hitting the side booty again.
How to perform:
- Lying face-up, lift your legs off the floor and bring your knees close to your chest.
- Press your lower back into the floor and keep it that way for the remaining steps.
- Squeeze the sides of your glutes to open up your legs.
- Work the inside of your thighs as you slowly bring your knees to the center again.
- Repeat.
Kneeling Kickbacks (x2)
This table-top resistance band push exercise targets one glute at a time. So, it’ll actually take up two 45-second intervals.
How to perform:
- Get on all fours, keeping your hands directly beneath your shoulders.
- Engage your core and don’t arch your back at any point during the exercise.
- Contract the left glute to kick your left leg back as far as you can go. Your “working” leg should be straight behind you.
- Hold briefly before bringing your leg down.
- Repeat for 45 seconds, take a 15-second breather, then switch sides and work the right glute for a 45-second interval.
2-in-1 Hip Thrusts
The next one on the list marries two banded glute exercises. You’ll begin with a thrust movement and do an abduction at the top to activate even more of your glute.
Don’t worry; this is still very much a resistance workout that you can do at home. What about the bench? Well, you’ll use your hands as a support instead. And since you’re using the band, you won’t need a dumbbell for this glute workout, either.
How to perform:
- Sit down with your feet hip-width apart and your hands extended under your shoulders.
- Lift your hips towards the ceiling.
- Hold at the top.
- Open your legs and feel the resistance as you slowly bring your knees back to position.
- Lower your hips in a controlled motion and repeat from the second step.
Frog Kicks
This movement seems so simple that you might not expect much of a burn from it. But you’re in for a surprise.
These banded kicks are much harder than they look!
How to perform:
- Lie facedown with your knees apart and heels together.
- Lift your legs high enough that your thighs aren’t touching the ground.
- Hold briefly.
- Lower your legs, allowing your knees to touch the floor, and repeat.
Alternating Donkey Kicks
The final 45-second interval in this resistance band workout routine strengthens and tones the gluteus maximus, all while boosting your stability.
How to perform:
- Get into a table-top position, tuck your tailbone, and brace your abdomen.
- Use your glutes to drive your left leg up towards the ceiling. Keep that knee bent as you go.
- Don’t rush the movement, and don’t lift so high that your lower back arches.
- Bring your left leg down to the starting position and repeat, working the right leg this time.
- Keep alternating sides as you go.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
