Want to build rounder, more lifted glutes? You’ve got to work the sides.
Most glute exercises focus on the back of your booty — but your side glutes need love too.
This 15-minute side glute workout uses resistance bands to target those outer hips.
Grab your band and let’s get into it!
Banded Side Steps
This is your warm-up, so don’t skip it!
You’ll get those outer glutes firing by stepping side to side against the resistance band.
The key here is hitting each position fully — don’t just shuffle through it.
If your knees start caving inward, you’re going too fast.
How to perform:
- Place the resistance band just above your knees.
- Stand at one end of the mat with your knees bent, sitting into your heels (not a full squat).
- Step side to side while feeling the resistance on the band.
- Ensure you do not let your knees cave inwards.
- Hit each position distinctly with every step rather than just moving through the motion.
Banded Squats
Think of this as a regular squat, but the band keeps your side glutes working overtime.
You’ll really want to press those knees out against the resistance the whole time.
When you come up, keep a slight bend — don’t lock out or thrust your hips forward.
That way, your glutes stay under tension instead of giving them a break at the top.
How to perform:
- Keep the resistance band on just above your knees.
- Press your knees outward to prevent them from caving in, feeling the resistance the whole time.
- Sit all the way back into your heels, coming all the way down in your squat.
- Come up slowly, keeping a slight bend in the knees at the top.
- Do not hinge your hips forward at the top; keep the tension on the glutes.
Banded Fire Hydrants
Fire hydrants are a classic side glute workout move, and the band makes them even better.
You’ll lift one knee out to the side while keeping everything else completely still.
If your whole body is rocking around, you’re using momentum instead of your glutes.
Try to squeeze and hold at the top for a second before bringing it back down.
How to perform:
- Come down to the ground in a tabletop position with the band still on.
- Keep a nice neutral spine with your core engaged.
- Lift one knee out to the side and bring it back down.
- Ensure the only thing moving is the working leg.
- Squeeze and hold at the top of the movement.
- Repeat on the other leg after completing the set.
Lying Banded Abductions
For this one, you’ll flip onto your back and bring your knees toward your chest.
The position shift puts more focus on your side glutes instead of your hip flexors.
Pull the band apart by opening your knees, then resist it on the way back in.
Don’t let your knees snap together — keep that tension going the whole time.
How to perform:
- Flip over onto your back with the band still on.
- Bring your knees a little bit closer to your chest to focus on the side glutes.
- Pull the band apart by opening your knees, then bring them back in.
- Keep time under tension by spending less time with your knees together.
- Focus on holding the squeeze when the band is pulled apart.
Lying Side Leg Lifts
You can ditch the band for this one.
Lie on your side with your top leg straight and positioned slightly behind you.
That little adjustment helps target the side glute instead of your hip flexor.
Keep your core tight and only move the leg — if your back is arching, you’ve lost it.
How to perform:
- Remove the band and lie down on your side.
- Extend your top leg nice and straight and bring it slightly behind you.
- Lift the leg up and down, squeezing the glute.
- Keep your core strong and do not let your back go; only the leg should be moving.
Lying Knee Open and Close
This flows right from the last exercise, so no rest between them.
Bend your top knee and keep your feet together as you open and close the leg.
Think of it like a clamshell, but you’re focusing on that rotation through the hip.
You’ll feel this one in your side booty pretty quickly.
How to perform:
- Remain on your side without resting from the previous exercise.
- Bend your top knee.
- Open and close the leg, focusing on rotation.
- Try to keep your toes together as you rotate.
- Squeeze the glute with each movement.
Elevated Clamshells
Here’s where things get a bit trickier.
You’ll switch positions so the leg you just worked is now on the bottom.
Prop yourself up on your elbow and press your hips all the way up as you do the clamshell.
It’s the same side working, just from a different angle — and you’ll definitely feel the difference.
How to perform:
- Swing your legs around so the leg you were just working is now on the bottom.
- Prop yourself up on your elbow, ensuring your shoulder is stacked right above the elbow.
- Keep your legs bent.
- Press your hips all the way up and then lower them back down.
- Squeeze the glute as you press up.
Elevated Clamshell Hold with Leg Extension
This is only 15 seconds, but it’s a tough 15 seconds.
From the elevated position, you’ll hold your hips up and extend that top leg out straight.
Just breathe through it and keep those hips pressed up.
If your hips start dropping, the exercise isn’t doing what it’s supposed to.
How to perform:
- From the elevated clamshell position, press your hips up and hold them there.
- Extend your top leg out until it is nice and straight.
- Hold this position for 15 seconds while breathing through it.
Curtsy Lunges
Time to stand up and work those side glutes from a different angle.
You’ll step one leg behind you on a diagonal, like you’re doing a curtsy.
Focus on pressing through the heel of your front leg to really engage the glute.
This one is great for targeting the outer hip area that’s hard to hit with regular lunges.
How to perform:
- Stand up to perform this exercise.
- Step one leg behind you, lunging on a diagonal.
- Lower down and then come back up.
- Think about pressing the floor away with your supporting leg.
- Press through the heel of the supporting leg.
Side Lunges
Last one! Stand with your legs wide and shift your weight to one side.
Sit back into your heel as you bend that knee — your other leg stays straight.
Use your glute to press yourself back up instead of just pushing off the floor.
Keep your chest lifted the whole time; if it drops, you’re putting stress on your lower back.
How to perform:
- Stand with your legs nice and wide.
- Bend one leg, leaning into that side while keeping the other leg straight.
- Sit back into your heel.
- Press the floor away using your glute to push yourself back up.
- Keep your chest lifted and do not let it drop as you come down.
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.
