If you want to work your butt off but don’t have dumbbells or a barbell at home, don’t worry. Check out the best glute exercises with resistance bands that will get your ass in great shape.
Sadly, the glutes are a muscle group that most people don’t target with specific exercises, despite being one of the largest muscles in the body. If you don’t have any equipment at your disposal, you can do squats and some variations of lower body movements, but if you really want to target your glutes, check out what Dr Jo has to show.
Dr Jo is a licensed physical therapist and a doctor of physical therapy. She has become a worldwide sensation with her YouTube channel Ask Doctor Jo, with more than 1.5 million subscribers. She uploads content to help people stretch and fortify their bodies in a healthy way.
Dr Jo shared a video in which she explains the 5 best glute exercises with resistance bands. Check it out.
Best Glute Exercises with Resistance Bands
For the exercises, she utilises resistance bands that are loops.
1. Glute Bridges
Glute bridges with a resistance band add a new layer to this overall great butt exercise. Make sure to have the band slightly above your knees. Make sure you keep your legs a bit apart while fighting the resistance band – if it is too difficult, you should use a lighter resistance band.
With the resistance band, you are activating the glute max, glute med and glute minimus. Go slow and controlled. Begin with 2 sets of 10-15 and work your way up. If you can do sets of 25, you are ready to use the next resistance band.
2. Hip Flexion Extension
Put the resistance bands around your feet for this exercise. Lift your feet and keep your knees at a 90-degree angle. From that position, push one leg straight out and alternate with the other leg, as if you are cycling in the air.
Keep the core activated while you are performing this exercise. Begin with sets of 10 reps if you are a beginner.
3. Clam Shells
With a resistance band above your knees, lay on one side and keep your legs bent at around a 90-degree angle one on top of the other. “Make sure that your hips are perpendicular to the floor, they want to stay in this position the whole time,” Dr Jo explains to make sure you are activating the glutes at all times.
Lift up your knee, but keep your feet touching each other and maintain the hips in the same position. Control the movement at all times as well. Switch to the other side.
4. Fire Hydrant
Kneel on your four, as a dog position, with a resistance band above your knees. Make sure your arms are right below your shoulders and your hips are shoulder-width apart.
In one movement, lift one leg to the side while maintaining the position without letting your hips drop too much.
5. Side Squat
Lastly in Dr Jo’s list of best glute exercises with resistance bands is the side squat. For this, keep the band above your knees and stand up. “When you’re going down to the squat you really want to stick that booty back. That’s going to activate those muscles,” she explains.
If you want to know how to perform each of these best glute exercises with resistance bands, check out Dr Jo’s video below.
VIDEO – Best Glute Exercises with Resistance Bands
- Best glute exercises with resistance bands: Pavel Danilyuk / Pexels