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June 16, 2022 3 min read

Your glutes are your body's largest muscle. They play a few important roles. Glutes extend and rotate the hip and are responsible for hip abduction. When you sit for extended periods of time, for example, in a car or at a desk, your glutes get tight and don't fire correctly. You end up with serious issues from tight hip flexors and glutes, including low back pain, hamstring injuries and knee pain.

This is why glute activation is extremely important. If you are looking for ways to actively get more exercise for your glute muscles, this article is for you!

Glute Activation Resistance Band Exercises: A Guide

1 - Lateral Walk

The lateral walk is an amazing hip mobility exercise. It's a very simple one as well and is easy to do almost anywhere. To do this exercise, all you need is a resistance band, although you can use a band of any thickness or length. You also need some space to move.

How to Do It

Stand along one end of the band. Stretch the entire band. Stand with your feet hip-distance apart, knees are bent, and your back is flat.

Take a step out to the side with one foot. Your glute should be firing to propel you forward.

Return to the starting position. Then take a step out back to the side.

Repeat 10-15 times.

2 - Squats

Squats are one of the best ways to improve your lower body strength and function, especially your glutes. However, it's important to get them done right with the right range of motion. With that in mind, do squats with resistance bands to make sure you hit the right muscles.

How to Do Them

Stand with your feet hip-distance apart and place the band behind your lower back.

Keeping your back and spine straight, bend your knees and squat down as far as you can. Make sure to keep your torso upright at the bottom, and don't let your knees go past your toes.

Return to the starting position and repeat ten times.

3 - Single-Leg Squat

This is a great way to isolate your glutes and make sure that they are getting the most out of your squats. This single-leg squat will also help you with balance, stability, and leg strength.

How to Do Them

Stand with your feet hip-distance apart and a resistance band around your back.

Keeping your back and spine straight, bend one knee and squat down as far as you can. Make sure to keep the band tight.

Return to the position you had started in and repeat the movement ten times.


Glute activation is an emerging concept in fitness. It's still being explored and researched, but it has some amazing benefits. If you are looking for ways to improve your fitness level, one of these exercises is for you. They are low impact and very easy to do. All of them will help you get more out of all of your workouts! Don't forget to invest in good resistance bands to help you get the best out of your workout!

If you are looking for high-qualityexercise bands, come to POWERBANDS®. Our mission is to improve the quality of our customers' lives through movement. Around here, we won't settle for anything less than the finest POWERBANDS® ever manufactured. POWERBANDS® that go the distance. Always ready for your next session.