Resistance Band Workout for Glutes and Legs (At Home)

Resistance bands and functional training gear for home workouts

Resistance bands are small, cheap and surprisingly effective, especially for glutes and legs. This 20-minute workout uses bands only, so you can do it in your living room, a hotel room or a gym corner.

Which band should you use?

  • Loop bands (mini bands): sit around your thighs or ankles for lateral walks, bridges and kickbacks.
  • Fabric hip bands: wider and non-slip, so they stay put on your thighs and are more comfortable than latex.
  • Bands with handles: good for rows, presses and resisted squats.

Choose a band you can control for the full set. If your form falls apart, go lighter. Browse our resistance bands for loop, fabric and handle options.

Warm-up (3 minutes)

Bodyweight squats, glute bridges and a few leg swings. Get your hips moving before you add resistance.

The workout

Do 3 rounds. Rest 30 to 45 seconds between exercises and 60 seconds between rounds.

  1. Banded squat, 12 to 15 reps. Place the band just above your knees and push your knees out as you sit back.
  2. Banded glute bridge, 12 to 15 reps. Squeeze at the top and keep your knees pressing out.
  3. Lateral band walk, 10 steps each way. Stay low and keep tension on the band the whole time.
  4. Banded reverse lunge, 8 to 10 per leg.
  5. Standing kickback, 12 per leg. Keep your hips square and move from the glute, not your lower back.
  6. Banded clamshell, 15 per side. Slow and controlled.

How to progress

  • Move to a stronger band.
  • Slow down the lowering phase of each rep.
  • Add a pause at the top of bridges and kickbacks.
  • Add a fourth round.

Form tips

  • Keep tension on the band at all times. Do not let it go slack.
  • Do not let your knees cave in during squats and lunges.
  • Move slowly. The muscle works hardest when you control the band.

Add this to your week

Do this workout two or three times a week on non-consecutive days. It also makes a great glute warm-up before a gym session. For a complete progression, see our Glute & Leg Blueprint, and for more gear browse the Home Workout Kit. Remember the rule: never miss twice.

This article is general information, not medical advice. Check with a doctor before starting a new exercise program and stop if you feel pain.