8 Top Banded Exercises for the Glutes

The glutes are the largest and some of the most powerful muscles in the body. Training them with elastic bands will give you sufficient resistance to challenge yourself without having to add heavy weights to your workouts.

Elastic bands or rubber bands have become one of the essential accessories when it comes to training, both at home and in the gym or even outdoors. It is a cheap material, easy to transport and store that allows us to train all major muscle groups by adding a plus of resistance.

Benefits of Banded Exercises

There are different types of elastic bands that can be used to do different exercises, and all of them have numerous benefits:

Are adaptable to multiple fitness levels, elastic bands are ideal for everyone, whether you are less experienced athlete or an expert. The resistance of elastic bands puts extra demands on the muscles and pushes all athletes to increase the difficulty and work harder.

Resistance bands are excellent multi-purpose exercise tools that can help improve your fitness. While resistance bands work solo, they can also be combined with other exercise equipment.In fact, it is considered a good idea to combine resistance bands with weights, machines and resistance exercises as each piece of equipment exercises muscles in a different way.

You can exercise anywhere, resistance bands are very light, which makes them extremely portable. This makes possible to train anywhere without any limitations.

This equipment offers a unique challenge to the muscles when it comes to strength training. Resistance bands provide a force against which the muscles must work and offer progressive resistance.

Elastic bands are definitely aimed at those athletes who want to experiment and keep their routines in constant variation. In fact, they can be used for a full-body workout that challenges almost every major muscle group.

When it comes to working our lower body, the mini bands are the most recommended option, as they help us to activate the gluteus and provide us with resistance to give more intensity to our workouts. Below you can see a glute and leg workout routine with mini bands that you can do anywhere.

There are multiple glutes workout routines you can perform using resistance bands and get great results. Here you have our selection of some Top banded exercises for the glutes. Combine them or adjust them according to your fitness.

1. Monster Walk

This is one of the top banded exercises for the glutesTo perform this exercise correctly place the elastic band at the bottom of the knee, your feet should be hip-width apart, with your toes pointing slightly outward as if you were going to do a squat.

Once you have controlled this initial position you should start taking small steps to the sides, the elastic band will offer resistance that will make you hard to move. When performing this exercise do not lose the focus of the glutes, you should feel those muscles working.

2. Banded Glute Walk

This is an exercise that should always be a part of your glutes workout routine, a really top banded exercises for your glutes.

And is also very simple to execute. Just place the band at knee level, lie down on the floor with your legs bent and feet flat on the ground. Then lift your pelvis by contracting your gluteus muscles, hold for a few seconds and then return to the starting position.

3. Seated Band Abductions

One of the most common gym exercises, and this version with elastic bands is equally effective. To perform this top banded exercises for your glutes, place the elastic band just above your knees, then sit on a bench or chair, with your knees apart, and then just open and close your legs.

The elastic band will exert resistance when you open your legs and the gluteus muscles will work hard to be able to perform these movements.

4. Glute Kickback

This is a classic elastic band exercise to work the glutes. You will perform the movement with intensity by generating more strength thanks to the resistance exerted by the elastic band. You will start the movement with your hands flat and your knees on the floor.

The elastic band should be placed slightly above the knees, you will lift one leg as if you were kicking backwards and then lower it and lift the other leg. This exercise requires strength and intensity in each lift to achieve the best results.

5. Clamshell

It is an exercise for the glutes that is performed with elastic bands, it is simple to perform and very effective. To start you must lie on the floor with your knees bent and feet placed one on top of the other. Keep your torso semi upright supporting your head with your forearm. Place the elastic band above your knees.

Next, you should slightly lift the knee of the top leg, generating tension with the elastic band. The up and down movements must be controlled.

6. Banded Squat

This exercise variation consists of performing the classic squat by adding resistance using an elastic band.

7. Deadlift with a Band

The king of exercises is also a top banded exercises for the glutes

To perform this variation of the exercise you have to step on the band with your feet placed a little wider than shoulder width.

Then hold the band with your hands to form a kind of triangle. From this starting position, keep your knees bent and your hips back, extend your legs to end up completely vertical and contract your gluteus when your body is completely straight.

Remember to look straight ahead and try to stick your chest out a little, this will help you not to round your back and avoid injury.

8. Isometric Squat

The isometric squat is performed by standing in a squat position, with your legs bent at a 90-degree angle and your back against a wall. Then hold in this position for as long as possible. It is recommended to do series of 1 minute.

The band will be placed above the knees and, if you want to increase the intensity of the exercise, open and close your legs slightly.

If you liked this article you will also like: Best Kettlebell Exercises to Grow Your Legs (Sets and Reps Included)