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December 16, 2021 3 min read

Resistance bands are some of the niftiest exercise equipment you can own. Slim while weighing virtually nothing, these pack a punch in working out your muscles and can be used in many different ways. Since they’re so portable, you can stuff them in your pocket or purse and bring them with you everywhere, allowing you to squeeze a quick workout at work or school. 

The great thing about resistance bands is that they can be used in so many different ways to fire up your glutes, help you tone your thighs, and so much more. Here are four effective resistance band exercises that will help you tone and sculpt your legs and glutes:

1. Tabletop Glute Kickbacks

This is a variation on the classic kickback that tightens your core while firing up your glutes. You’ll need to keep your upper body and hips still as you do the exercise, imagining that you’re using your heel to push the wall behind you. Be sure to press your hands down when doing the movement to keep you in place.

To do this exercise, put a resistance band around the arches of your feet and assume the tabletop position. Squeeze your core and glutes, then kick your left foot right behind you, ensuring you form a straight line from the top of your head to your heel. Do this for ten reps before switching to your right side.

2. Fire Hydrant

The largest muscle in your body is the gluteus maximus, and it usually gets the most attention when doing booty workouts. However, exercises involving abduction, where you move your legs away from each other and bring them back in the middle, allows you to tone smaller muscles. The fire hydrant activates the gluteus medius and minimus since you’ll be moving against the resistance band’s tension.

To do a fire hydrant, put a resistance band above your knee and get into tabletop position, placing your hips directly over your knees and your shoulders over your wrists. Lift your left knee to the side without moving your ships. Tighten your core, so you stay stable. Return your knee to the initial position and do ten reps before switching sides.

3. Glute Bridge with Alternating Leg Raise

This specific exercise doesn’t just target your glutes but your lower abs and stability as well. You’ll be lifting one leg at a time with the resistance band around your thighs to make your glutes work harder to keep yourself steady.

To do a glute bridge with alternating leg raise, wrap the resistance band around your thighs, just above your knees. Lie down on your back with your knees bent and feet on the ground. Engage your glutes and pelvic muscles, then push your hips up toward the ceiling. While your hips are lifted, and you’re using your knees to push against the resistance band, kick your left foot in front of you and put it back on the floor, using your right foot to keep you steady. Switch to the other foot, and do 15 to 20 reps. 

3. Squats

Who could forget the classic resistance band squats? This type of exercise takes the intensity of a regular squat to the next level by adding even more tension to your thighs. To make the most out of this, focus on driving your knees out to prevent them from caving in while engaging your core and lifting your chest.

To do a resistance band squat, wrap the resistance band around your thighs, just above your knees. Place your feet hip-distance apart and put your arms in front of you. Engage your glutes and core, then lower yourself into a squat while ensuring your knees don’t go past your toes. Firmly press on your heels to stand yourself back up.


Resistance bands are lightweight, flexible items that can help you sculpt different parts of your body. They’re especially handy for toning your glutes and legs when used in these exercises, giving you a sculpted lower body.

POWERBANDS® sells the bestresistance bands for all your glute workouts. Our resistance bands come in different sizes, materials, and strengths, making them perfect for just about any exercise. Shop now to get yours!