Let me guess. You've been doing squats for months and your glutes still won't fire properly.
You feel it in your quads. You feel it in your knees. You feel it everywhere except the one place you're actually trying to train. And someone — a trainer, a physio, a mate at the gym — told you to get a resistance band and do some "activation work" before your session.
They were right. And I'm going to show you exactly how.
Glute training is the number one reason people buy resistance bands. Not pull-ups. Not rehab. Glutes. And there's a reason for that — bands do something for your glutes that no other piece of equipment can. They create lateral and rotational resistance that forces your glute medius and glute minimus to switch on. These are the muscles on the side of your hip that most people completely ignore, and they're the reason your squat feels quad-dominant and your knees cave in under load.
A barbell can't fix that. A leg press definitely can't. A resistance band can.
But not all bands are built for this. And not all exercises are worth your time. So here's every glute exercise that actually works, with the right band for each one.
Which Band for Glute Training?
You've got options. Here's what works and when.
Fabric Bands — The best choice for most glute exercises. They grip your skin, don't roll up, don't pinch, and won't slide down your legs mid-set. If you've ever tried glute bridges with a latex mini band and spent half the set adjusting it, you know why fabric exists. For a deeper dive on the differences, read our Fabric vs Latex Resistance Bands guide.
Micro Bands (Latex) — Lighter resistance and they come in a wider range of resistance levels. Better for warm-up activation and rehab work where you need precise, light resistance.
1M Power Bands — The big loop bands (also known as power bands). Not your first thought for glute training, but they're essential for banded hip thrusts, banded squats, and any exercise where you need heavy resistance that a mini band can't provide.
Booty Bands — Purpose-built for glute training. These are fabric hip bands designed specifically for exercises like hip thrusts, glute bridges, squats, and lateral walks. If glute training is your main focus, start here.
Stretch Bands — Open-ended flat bands. Great for standing kickbacks and hip flexor stretches that support your glute training.
Now. Let's build a backside.
Activation Exercises (Do These First)
If you skip activation, your glutes will stay asleep while your quads and lower back do all the work. These exercises wake up the right muscles before your main session. Five minutes. Non-negotiable.
1. Banded Clamshell
Lie on your side. Booty Band, Fabric Band, or Micro Band just above your knees. Knees bent at 90 degrees, feet together. Open your top knee like a clamshell — slow and controlled — keeping your feet touching the entire time. Squeeze at the top for a full second. Lower with control.
This is the single most prescribed exercise by physiotherapists in Australia for a reason. It isolates the gluteus medius — the muscle responsible for hip stability, knee tracking, and that rounded shape on the side of your glutes that squats alone will never build.
Don't rush it. The second you start flopping your knee open and shut like a fish, you've lost the tension and the exercise is worthless.
2. Lateral Band Walk
Band just above the knees. Quarter-squat position. Step sideways — slow, deliberate steps — keeping constant tension on the band. Don't let your feet come together. Don't stand up between steps. Stay low. Stay wide.
Your glute medius is working overtime here. You'll feel a burn on the outside of your hip within about ten steps. That's the muscle most people have never felt activate before because they've spent years doing squats and deadlifts without ever training in the lateral plane.
3. Banded Monster Walk
Same band position as the lateral walk, but instead of stepping sideways, walk forward at a 45-degree angle — alternating left and right like a monster stomping through a city. Keep your feet wide and your knees pushed out against the band with every step.
This hits both the glute medius and the glute maximus simultaneously. It's the activation exercise that warms up everything.
4. Seated Band Abduction
Sit on a bench or chair. Band above your knees. Feet flat on the floor. Push your knees apart against the band. Squeeze at the widest point. Return with control.
This one looks easy. It isn't. The seated position removes all momentum and isolation is almost total. You can't cheat this exercise — which is exactly why it works. Physios use it for patients recovering from hip and knee surgery because the controlled range of motion is safe under load.
Strength Exercises (The Main Event)
Activation is the warm-up. These are the exercises that actually build glute strength and size. This is where the work happens.
5. Banded Glute Bridge
Lie on your back. Feet flat on the floor, about hip-width apart. Band above the knees. Drive your hips up toward the ceiling, actively pushing your knees out against the band at the top. Squeeze your glutes hard for a full second. Lower slowly — don't just drop.
The band transforms a standard glute bridge from "fine" to "devastating." Without the band, most people cheat by letting their knees drift inward at the top, which shifts the load to the hamstrings and lower back. The band forces your glutes to do the work they're supposed to do. A Booty Band is ideal here — it stays put and won't ride up mid-set.
6. Banded Hip Thrust
The king of glute exercises. Upper back on a bench, feet flat on the floor, band above the knees. Add a 1M Power Band across your hips for heavy resistance if you want to take it to the next level.
Drive your hips up until your torso is parallel with the floor. Push your knees out against the band. Squeeze at the top — hard — for a full second. Lower under control.
This exercise has more research behind it than almost any other glute movement. The hip thrust position puts your glutes at maximum mechanical advantage, and the band ensures they're working through the entire range. If you're only going to do one glute exercise, this is it.
7. Banded Romanian Deadlift
Stand on a 1M Power Band, feet hip-width. Hold the other end with both hands. Hinge at the hips, pushing your backside back, keeping your spine neutral and your chest up. You'll feel your hamstrings and glutes load up as you lower. Drive your hips forward to stand tall, squeezing your glutes at the top.
The ascending resistance of the band means it's heaviest at the top — exactly where your glutes need to work hardest to lock out the movement. This builds the glute-hamstring connection that powers everything from sprinting to deadlifting.
8. Banded Squat
Stand on a 1M Power Band, feet shoulder-width. Loop the other end over your shoulders or hold it at chest height. Add a Micro Band above the knees for glute activation on top of the heavy resistance.
Squat deep — the deeper you go, the more your glutes contribute to the movement. Drive up hard, pushing your knees out against the mini band the entire time. The combination of vertical resistance from the power band and lateral resistance from the mini band is one of the most effective glute-building setups you can do without a barbell.
9. Banded Sumo Squat
Wide stance, toes pointed out at about 45 degrees. Stand on a 1M Power Band and hold the top at hip height. Squat straight down between your legs — don't lean forward. Push your knees out over your toes.
The wide stance shifts the emphasis to your inner thighs and glutes. The deeper you sit, the more your glutes take over from your quads. This is the squat variation that builds glute width.
10. Banded Step-Up
Loop a 1M Power Band under a bench or sturdy step. Stand with your working foot on the bench and the band looped over your shoulders. Drive up through the heel until you're standing tall on the bench, then lower back down with control.
Don't push off with your bottom foot. The working leg does everything. If you catch yourself bouncing off the floor, the band is too heavy or the step is too high.
Isolation Exercises (Finishing Work)
These go at the end of your session when your glutes are already fatigued. Isolation exercises target specific areas that compound movements miss.
11. Standing Kickback
Anchor a Micro Band or Stretch Band around your ankle and a sturdy post. Stand on one leg, holding something for balance. Kick the working leg straight back, squeezing your glute at the top. Control the return.
Keep your torso upright. The moment you lean forward, your lower back takes over and your glutes switch off. Small range of motion, maximum squeeze at the top.
12. Banded Donkey Kick
On all fours. Micro Band around both feet (or one foot anchored to a post). Drive one foot straight up toward the ceiling, keeping your knee bent at 90 degrees. Squeeze at the top. Lower with control.
This isolates the glute maximus in a shortened position — exactly the range most people are weakest in. If your glutes look flat from the side, this exercise (done properly and consistently) is the fix.
13. Banded Fire Hydrant
On all fours. Micro Band above the knees. Lift one knee out to the side, keeping it bent at 90 degrees — like a dog at a fire hydrant. Squeeze at the top. Lower with control.
This targets the glute medius from a different angle than the clamshell or lateral walk. It also hits the deep hip rotators that stabilise your pelvis during single-leg movements like running, lunging, and climbing stairs.
14. Banded Single-Leg Glute Bridge
Same setup as the standard glute bridge, but extend one leg straight out. Drive your hips up using only the working leg, pushing your knee out against the band at the top. This doubles the load on one side and exposes any imbalances between your left and right glute. If one side is noticeably weaker, this is how you fix it.
15. Pulse Squats with Band
Band above the knees. Drop into a squat and hold at the bottom. Pulse up and down — small range of motion, staying in the bottom half of the squat. Push your knees out against the band with every pulse.
This keeps your glutes under constant tension with zero rest at the top. It's a finisher. Your glutes will be screaming within 15 seconds and that's the point.
The Celebrity Question
"What resistance band does Jennifer Aniston use?" — this is one of the most searched resistance band questions in Australia. Look, we can't tell you exactly which brand she uses. What we can tell you is that resistance bands are a staple in her training routine, and it's not a coincidence. Bands are the go-to tool for building lean, strong glutes without bulk — which is exactly the look most people are chasing.
The difference isn't which celebrity uses bands. It's which bands won't let you down six weeks into your training when the cheap ones start losing their stretch or snap mid-set. That's the conversation worth having — and it's why commercial gyms, physio clinics, and Australia's top strength coaches choose POWERBANDS®.
How to Programme Your Glute Training
Don't do all 15 exercises in one session. Here's how to structure it:
Warm-up (5 minutes): Pick 2–3 activation exercises. Clamshells, lateral walks, and monster walks are the best combination.
Main session (20–25 minutes): Pick 3–4 strength exercises. Always include a hip thrust or glute bridge variation. Add a squat variation and a Romanian deadlift for complete coverage.
Finisher (5 minutes): Pick 1–2 isolation exercises. Kickbacks, donkey kicks, or pulse squats. Go to failure on the last set.
Frequency: Train glutes 2–3 times per week with at least one rest day between sessions. Your glutes are the biggest muscle in your body — they can handle volume, but they still need time to recover and grow.
For a complete list of resistance band exercises covering every body part, check out our 30+ Resistance Band Exercises for a Full Body Workout guide.
The Bands You Need
For dedicated glute training, you want:
- A Booty Band — purpose-built for glute training. Non-slip fabric, stays in place, designed for exactly this.
- A set of Micro Bands — lighter options for activation work and isolation exercises. Multiple resistance levels let you progress over time.
- A 1M Power Band — for banded hip thrusts, squats, and Romanian deadlifts where you need heavy resistance.
Every POWERBANDS® product is built with layered latex construction, 100% proper curing, and backed by our 60-Day Money Back Guarantee. We supply the gyms where Australia's best trainers work — and we guarantee the same quality for your training at home.
Browse the full POWERBANDS® range →
Frequently Asked Questions
Do resistance bands actually work for glutes?
Yes — and for glute training specifically, they work better than most equipment. Bands create lateral resistance that forces your glute medius and minimus to activate — muscles that barbells and machines largely ignore. This is why every serious strength coach and physiotherapist in the country uses bands for glute programming. They're not a substitute for heavy lifting. They're the missing piece that makes heavy lifting actually hit your glutes.
What resistance band does Jennifer Aniston use?
We don't know her exact brand, but resistance bands are a well-known part of her fitness routine. What matters more than the celebrity name on the band is the quality of the band itself. Cheap bands lose elasticity quickly and can snap under load. POWERBANDS® products are built with layered construction and proper curing — the same quality trusted by commercial gyms and physio clinics across Australia. Every product comes with a 60-Day Money Back Guarantee.
How long does it take to see results from banded glute exercises?
Most people feel a difference in glute activation within the first session — that "burn" in muscles you didn't know you had. Visible changes typically start showing at the 4–6 week mark with consistent training (2–3 sessions per week). The bands don't speed up biology — your muscles still need time to grow. But what bands do is ensure the right muscles are actually doing the work, which means every session counts.
What is a booty band?
A booty band is a fabric resistance band designed specifically for glute training. It sits above your knees or around your ankles and creates resistance that forces your glutes to activate during exercises like hip thrusts, squats, and lateral walks. The fabric construction means it grips your skin and won't roll or slide mid-set — which is the main advantage over latex mini bands. Our Booty Bands are purpose-built for exactly this.
Should I use fabric or latex bands for glutes?
For most glute exercises, fabric bands (including Booty Bands) are the better choice. They grip your skin, don't roll up, and stay in place during lateral movements and bridges. Latex mini bands (Micro Bands) are better for lighter activation work and warm-ups where you want a wider range of resistance options. Most serious glute trainers own both. Read our full Fabric vs Latex Resistance Bands comparison for the detailed breakdown.
Can I build glutes with just resistance bands?
Absolutely. Bands provide progressive resistance, constant tension, and lateral loading that your glutes respond to extremely well. You won't build powerlifter-level glute strength with bands alone — that requires heavy barbell work. But for building shape, activation, endurance, and functional strength? Bands are arguably the single best tool for the job. Combine them with bodyweight exercises like hip thrusts and squats and you've got a complete glute programme.
Need help choosing the right bands for your glute training? Contact our team — we'll help you pick the right setup. Every POWERBANDS® product comes with a 60-Day Money Back Guarantee.
