Resistance Band Glutes Workout for Beginners
A resistance band glutes workout for beginners that you can do anywhere with a set of resistance bands. 5 exercises, about 31 minutes, targeting abductors, glutes, hamstrings.
| Level | Beginner |
| Equipment | Resistance Band |
| Time | About 31 minutes |
| Muscles | Abductors, Glutes, Hamstrings |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Hip Extension with Bands | 3 × 10 |
| 2. Hip Lift with Band | 3 × 10 |
| 3. Band Good Morning | 3 × 10 |
| 4. Monster Walk | 3 × 10 |
| 5. Butt Lift (Bridge) | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Hip Extension with Bands
Secure one end of the band to the lower portion of a post and attach the other to one ankle. Facing the attachment point of the band, hold on to the column to stabilize yourself.
2. Hip Lift with Band
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
3. Band Good Morning
Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position.
4. Monster Walk
Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart. To begin, take short steps forward alternating your left and right foot.
5. Butt Lift (Bridge)
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
More workouts like this
Gear for this workout
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.