5 Top Band Exercises For Building Strong Glutes And Legs

Here are 5 AWESOME resistance band strengthening exercises for strengthening the glutes and lower body. These exercises are challenging and will deliver top results no matter where you are!

All of these exercises are in my NEW Ultimate Band And Bodyweight Strength Training Program (COMING SOON)!! There are 75 different exercises in this program so this article is just a TINY sample of what my band and bodyweight program has to offer! You will LOVE it!

#1) Banded Hip Abductions From ISO Rear Foot Elevated Wall RDL/Deadlift

This exercise strengthens the glutes and hamstrings, the muscles in the lower leg and foot, improves lumbo-pelvic stability (think core), and shoulder and scapular stability.

Coaching Tips:

Place a small band around your knees, and rest a long band under the mid to back portion of your foot, and hold the band in both hands.

There should be resistance in both bands for 100% of the exercise.

Stand on one foot, and rest the forefoot of the supporting side (back leg) against a couch, wall, or another stable surface. This leg will serve as a “kickstand,” and will provide minimal assistance. Figure out what stride length works and feels best for you.

Your head, torso, and hips should be in a stacked position.

On the foot of the front leg, keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Maintain this position for the duration of the exercise.

STOP the movement the second your hips stop travelling backwards! Don’t think about going as “low as possible.”

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug/hollow body, and squeeze/flex your glutes and hamstrings (on the planted side).

On the elevated side, use your glutes and smoothly move your leg away from the midline of your body.

Gain a moment of control, then smoothly return your leg to the starting position. Stop the leg closing movement BEFORE the band loses tension.

For the duration of the exercise, on the planted side do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#2) Banded Lateral Lunges + March

This exercise strengthens the adductors (inner thigh muscles), glutes, quadriceps, hamstrings, the muscles in the lower leg and foot, improves lumbo-pelvic stability (think core), and lateral mobility.

The march component is very challenging in terms of balance!

Coaching Tips:

Loop a long band under the mid/back portion of your foot and hold the band in each hand. You can also rest the band on your upper traps (meaty part of your upper back, NOT your neck) and can rest the band under the mid/back portion of your foot. Or you can hold the band in a Zercher position. Do what works and feels best for you. Make sure the resistance in the band is even on both sides. There should be resistance in the band for 100% of the exercise.

Your head, torso, and hips should be in a stacked position.

On the foot that is going to remain planted, keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Keep your arms rigid, and pretend you are trying to crush oranges in your armpits.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug/hollow body.

Now take 1-2 seconds and perform a lateral lunge and lower yourself diagonally to the bottom position. Your body should travel on a horizontal line (between your feet) the entire time and should not travel forward or backwards.

In the bottom position your supporting leg should be fully extended or close to it.

Once you hit your full range (a range where you are able to maintain proper form/feels good), press away from the floor with your planted leg and return to the top/starting position.

Aim to do most of the work (75% or more) with your planted leg versus pushing off with your “lunging” leg.

Once you get to the top position balance on the planted side, drive your other knee up and perform a march. Pause in the top of the march for a count before returning your leg to the starting position/resetting before the next rep of the lateral lunge.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-10 reps per side.

#3) Banded Staggered Stance RDLs/Deadlifts

This exercise strengthens the hamstrings and glutes, the muscles in the lower leg and foot, and improves lumbo-pelvic stability (think core).

Coaching Tips:

Loop a long band under the mid/back portion of your front foot and hold the band in each hand. Make sure the resistance in the band is even on both sides. There should be resistance in the band for 100% of the exercise.

Adopt a staggered stance, and have a slight bend in your front knee. Figure out what stride length works and feels best for you. Your head, torso, and hips should be in a stacked position.

On the foot of the front/working leg, keep your weight centered over the middle of your foot the entire time. Your heel, and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Be on the forefoot of the back foot.

Keep your arms rigid, and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms should not travel ahead of your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug/hollow body.

Now take 1-2 seconds and hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

STOP the movement the second your hips stop travelling backwards! Don’t think about going as “low as possible.” MANY people make this mistake and instead “hinge” by rounding their back, collapsing their chest, squatting, or a combo. Instead think about moving backwards with your hips.

When you are hinging, pretend you are “pulling” your body back with your hamstrings and glutes. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range, use your hamstrings and glutes and press your body away from the floor and back to the top/starting position. Use a range where you can maintain proper form.

Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.

Use as little assistance from the supporting leg as possible. Ideally, your working side should be doing 75% or more of the work.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#4) Single Leg Band Resisted Isometric Squat + Band Resisted Multidirectional Taps

This exercise strengthens the quadriceps and glutes, the muscles in the lower leg and foot, and improves lumbo-pelvic stability (think core).

Coaching Tips:

Place a band around your ankles or just above your knees, and rest a long resistance band under the mid to back portion of your foot, and hold the band in both hands. There should be a significant amount of resistance in this long band. There should be resistance in the bands for 100% of the exercise.

Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits.

Get into a partial squat position. Maintain this position for the duration of the exercise.

Your head, torso, and hips should be in a stacked position.

On the planted side, keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

With complete control, perform taps in multiple directions. Aside from this moving leg, the rest of your body should remain still for the duration of the exercise.

For the duration of the exercise, on the planted side do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#5) Band Resisted Modified Skater Squats

This exercise strengthens the glutes, quadriceps, hamstrings, and the muscles in the foot and lower leg.

Coaching Tips:

Loop a band under the mid/back portion of your foot and rest the band over your upper traps (not on your neck). There should be resistance in the band for 100% of the exercise.

Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position.

As for the non-working leg, keep it bent and close to the midline of your body. Contract/flex your glutes and hamstrings on this side. Aim to keep your heel close to your glutes for the duration of the exercise.

Keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Lightly rest one or both hands (if you are inside a doorway or rack) against a stable surface. Use as little support from your upper body as possible.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Perform a single leg squat.

Once you hit your end range (a range where you are able to maintain proper form), press your body away from the floor and back to the top/starting position.

When you are performing the squats pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

Build full body strength, mobility, and athleticism. For ‘’experienced’’ beginners to intermediates in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!

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