How Resistance Bands Help Build Glutes

How Resistance Bands Help Build Glutes

Having a bubble butt is the main reason many people work out. But building your glutes doesn’t have to be about doing the same squats and lunges or weight lifting exercises. Instead, you can build them easier and quicker when you add resistance bands into your workout. Resistance bands are a great tool for improving your at-home gym for a low price. They’re affordable, versatile, and don’t require a lot of space. Here’s how you can use yours to build glutes. 

Benefits of Using Resistance Bands

Resistance bands changes your workout and incorporating them into your workout has several benefits:

  • Less chance of injury since it’s a lower amount of force on the joints compared to weight training
  • Stimulate the muscles as the resistance bands forces the muscle to receive greater resistance
  • Activate and stabilize the core as it works to keep your balance
  • Improve strength and athletic performance because resistance bands off variety
  • Have more exercise options because resistance bands can be used vertical or horizontal
  • They’re a cheap way to change up your workout routine and save you money on other workout equipment 
  • Can be used light or heavy to target specific muscles while also protecting the joints
  • Can be used to improve flexibility and mobility when stretching
  • Easy to transport while traveling 

Whether you’re looking to gain muscle or lose weight, resistance bands are the solution. For gaining muscle, you can use resistance bands to replace weights and machines while also stimulating your muscles for growth. For losing weight, resistance bands can be a form of strength training to help burn calories and build muscle at the same time. Eventually, you’ll lose weight over the long term. 

Glute Anatomy

Before you work out your glute, you should know the muscles in your glutes. There are three muscles in the glutes that are the basis for most movements. All of them work together to stabilize the pelvis. It’s also one of the most powerful regions of your body. 

The largest of the three is the gluteus maximus. This gives the glute its rounded shape. It is also responsible for extending the hip and externally rotating the thigh. The second largest is the gluteus medius. This one abducts the hip and supports internal thigh rotation. The last and the deepest and smallest glute muscle is the gluteus minimus. This muscle abducts the thigh and stabilizes the hip. 

How to Build Glutes

To build any muscle in the body, you either need to increase the intensity and weights of your workout. While this isn’t feasible for everyone, especially if you work out at home, resistance bands can offer the solution. 

Resistance bands are a great addition to your workout if you’re sick of the same old body weight moves like squats and lunges. When you add a resistance band around the legs with these moves, you’re safely adding more tension into the move. This means your muscles work harder. This is especially true for glutes since resistance bands are great for isolating and targeting the glute muscles. 

Over time as you perfect these moves and increase your resistance band intensity, doing just your body weight alone won’t be enough to challenge your muscles. This is when lifting weight will be beneficial. And even then, you can use resistance bands when lifting! Try a resistance band with your next deadlift and you’ll know what we’re talking about. 


Nutrition also plays a role in building muscles. You can do all the workouts, but if you’re not eating properly, then you won’t see results. To build muscle specifically, you need protein. Protein maintains the muscles you already have and supports the growth of new ones. 

If you’re looking to gain weight by gaining muscles, you need to consume more calories than your body burns. For many people, this looks like drinking a protein shake or eating a protein bar. Besides protein, you want to ensure you’re eating a healthy diet of protein, complex carbs, and healthy fats. 


Outside the gym and the kitchen, it’s important to give your muscles rest so they can recover. This can look like taking a day or two off in the week from working out. Or crossing training on those days so you’re not working the same muscles repeatedly in the same motion. No matter the rest you decide, everyone should be getting enough sleep. 

Glute Building Exercises

Here are some common glute-building exercises you can do with resistance bands:

  1. Bridges to tone your glutes and hamstrings. It specifically targets the glutes, hamstrings, core, hip muscles, and lower back muscles. 
  2. Single-leg hip thrusts. Form is important for this one because you want to work the glutes, not your lower back or hamstrings.
  3. Bulgarian split squats to build strength and hip mobility. In addition, it will also test and improve your balance and coordination. 
  4. Standing and kneeling kickbacks to work all the muscles in your glutes. 
  5. Walking squats to feel the burn in the outside of your hips and thighs.
  6. Clam shell to work on the hip abductors. 

Moveo Resistance Bands

Ready to add resistance bands into your exercise routine, shop our resistance bands today! Our resistance bands are made from a premium fabric that will stay in place as you move and stretch. Our resistance bands are also unique so you can pick a pattern that reflects you. 

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