resistance bands

7 Best Resistance Band Hip Exercises

The glutes are the largest and most powerful muscles in our body. Consequently, it significantly influences all other body systems; therefore, strengthening glute muscles results in a rounder and full buttock and offers a variety of additional health advantages. Hip resistance band training can help us better train the muscles of the buttocks. Improving gluteus maximus strength enhances flexibility and adaptability, making routine chores simpler. Stronger gluteus maximus muscles may make lifting weights, climbing stairs, jogging, sitting in the proper posture, and other activities simpler. Lastly, it’s not hard to strengthen the gluteus maximus. It’s one of the simplest muscles to develop with little effort and continuous repetitions. Relife resistance bands have 5 different resistance levels to help you choose the right level of resistance for your training.


resistance bands

Why use Resistance Bands to Exercise the Hips?

While many of these workouts can be done without resistance bands, adding them will elevate them to a new level. There are several reasons to incorporate a hip resistance band into a workout, including



A stretch belt may satisfy many needs at once, such as building muscular strength, stretching, a variety of cardiovascular exercises, and yoga. 


It can train many small muscle groups.

Many individuals will work hard to train the “big muscle group muscles” but overlook the value of the “small muscle group muscles.”

First and foremost, we should understand that we perform squats, grip pushes, hard lifts, and other movements in which, in addition to the large muscle groups, many small muscle groups play supporting, and stabilizing roles, so the strength of small muscle groups is very important. Strong small muscle groups can help lift the maximum weight of each project upward, and the resistance band is a very effective tool for training small muscle groups.


Easy to carry

The resistance band is light and not too big, making it highly portable. With the resistance band, you can make numerous motions directly in the open space or any little area, essentially exercising the whole body’s muscle groups. You can use it directly or find a post or a fixed location to do more training.


Best resistance band workout

Shape and strengthen your glutes with this resistance band glute training program.

Complete 2-3 weekly glute exercises to see actual, measurable benefits. In only a few months, we should see some promising outcomes.

Here are the best seven glute exercises with resistance bands that keep your back tight and toned, protect your lower back, and help you stand straight. Aim for two to three sets of each exercise. If you’re starting, repeat each exercise 5–10 times and do 1-2 sets. After one week, increase the number of repetitions and sets.

Lying Side Leg Raises

Leg lifts on the lying side are an excellent approach to strengthen the lateral thighs and hip abductors.

Wrap the resistance band around the ankle, lie down on one side, and stack your feet on the other.

Bend the arm closest to the floor at a 90-degree angle with the forearm on the floor and the hand at ear level to support the head.

Place the other arm on your abdomen with the palm of your hand on the floor.

Tighten your core and steadily lift your upper leg to the ceiling with your hips stacked. Hold for one second, then return your leg to its original position.

this 15–20 times, and then do the same thing with the other leg.


Hip Bridge with Pulse

Hip Bridge with Pulse

The Hip Bridge with Pulse strengthens the gluteal muscles and the hamstrings directly.

Wrap the resistance band around your legs above your knees.

Lie on your back on the floor, arms at your sides, knees bent, and feet hip-width apart.

Squeeze your glutes and core while lifting your hips off the floor a few inches.

Maintain your grip and strive to separate your knees.

To complete one rep, slowly bring your knees back together. Bring your knees closer together and further apart without dropping your hips.

Perform 15-20 repetitions.


Kneeling Banded Kickbacks

Kneeling Banded Kickbacks

Kneeling-band kickbacks help improve muscle strength and tone. This exercise strengthens the core and helps shape the hips, legs, and thighs.

Begin on all fours, knees apart, hands shoulder-width apart, and knees hip-width apart.

Surround your legs with a resistance band. Secure the band to the floor below your knees for the static leg, and place the band above your knees for the working leg.

Slowly kick your legs back, squeezing your glutes and allowing your legs to straighten.


Hold here for a moment, then return to the starting position.

Repeat 15-20 times, then switch sides.


Single Leg Deadlift

The hamstrings, gluteus maximus, and gluteus medius are all worked by single-leg deadlifts. They also help improve stability in the feet, hips, and back.

Stand with your feet shoulder-width apart, one foot on the elastic band, and both hands on the other end. Stagger the opposite foot backward slightly, as illustrated in the image above.

Straighten your hips and stand upright with a tiny bend in your knees, keeping your legs and back straight and your hips stretched.

Return to the starting position slowly, and repeat 15-20 times.

Repeat the drill on the opposite side.


Resistance band squats

Resistance Band Squats

Squats are one of the best full-body exercises for shaping a toned butt. Not only do they help strengthen your glute muscles, but they also improve core strength and work the quads, hamstrings, lower back, and calves.

Place a resistance band above your knees and your feet somewhat wider than hip-width apart. Your toes should be pointed slightly outward.

Bend your knees and slowly push your hips back into a seated position.

Lower your body until your thighs are parallel to the ground. Your knees should be 90 degrees apart. Hold for a few seconds before gently returning to the beginning position.


Leg side abduction

Leg side abduction

The hip abductors are important but often overlooked muscles that allow us to stand, walk, and move our legs easily. Leg-side abduction exercises can help achieve a tight and toned back while helping to prevent and treat hip and knee pain.

Stand up straight and wrap a resistance band around the back of your knees.

If your balance is poor, hold a stable object, such as a chair, or place your hands on the wall (but don’t depend on this; maintaining your balance will improve muscular strength throughout your body).

Raise one leg from the side of your body and extend it outside. Return to the starting position after a brief pause.

Reply 15–20 times more.

Repeat the drill on the opposite side.


Kick Butt Extension

The Kick Butt Extension works the hip flexors, adductors, and quads to build strength and tone in the back.

Wrap a resistance band around your feet.

Lie on your back with your legs straight and your arms by your sides.

Place your right foot in the middle of the resistance band and bend your right knee to your chest (try placing the band along the arch of your foot to keep it in place).

Lift your left leg off the ground slightly. Return your right leg to a 45-degree angle and lay it on your chest.

Rep the exercise 15–20 times, then transfer to your left leg and repeat the exercise.


You will notice a substantial boost in strength and form after exercising your gluteal muscles using resistance bands as part of your fitness regimen. This is because these exercises engage the muscles in a collaborative movement, considerably decreasing the risk of injury. 

It is critical to stretch each worked muscle group thoroughly after each activity. Using a yoga pose to massage your muscles is a great way to relax after a workout and may also help loosen up stiff muscles.


resistance bands

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