5 Top Band Exercises For Building Strong Glutes And Hamstrings

Here are 5 of my go-to resistance band strengthening exercises for building strong glutes and hamstrings. These exercises are challenging and will deliver top results no matter where you are!

All of these exercises are in my Ultimate Band And Bodyweight Strength Training Program. 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!

And if you are interested, last week I shared 5 of my go-to strengthening exercises for the glutes and hamstrings that require only dumbbells!

#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) Glute Marches + Banded Protraction

This exercise strengthens the glutes and hip flexors, improves lumbo-pelvic stability (think core), and shoulder and scapular stability. The banded protraction hold strengthens the serratus anterior muscle AND makes it more difficult to cheat by using the lower back in place of the glutes!

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Loop a long band under your shoulder blades and hold the band in each hand. There should be resistance in the band for 100% of the exercise, and the resistance in the band should be even on both sides.

Extend your arms and keep them roughly in line with your armpits, and spread your shoulder blades away from your spine and move them around your ribcage. Maintain this position for 100% of the exercise.

Bend both knees so your shins are vertical and knees are roughly above your heels.

Your feet should be about hip width apart.

Lift/extend your hips by pressing through the mid/back portion of your feet and using your glutes, NOT by using/arching your lower back.

In the top position, your body should form a straight line from your shoulders to knees. Maintain this position for the duration of the exercise.

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 on the planted side.

While keeping your body still, lift one foot 6-12 inches off the floor and do a march. Pause for a count and then lower your foot to the floor as softly as possible. Repeat using the opposite side.

Do a proper ‘’reset’’ before you perform each march. Many people skip this key step.

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, aside from the marching leg your body should remain still.

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.

#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.

Build full body strength, mobility, and athleticism using just a band and your bodyweight! No gym required! For beginners to intermediates in terms of training experience and ability.

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#4) Single Leg Band Resisted Isometric RDL/Deadlift + Band Resisted Multidirectional Taps

This exercise strengthens the glutes and hamstrings, 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 and pretend you are trying to crush oranges in your armpits.

Get into a RDL/deadlift position by hinging/pushing 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.

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 Negative Single Leg Assisted RDLs/Deadlifts

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

Coaching Tips:

Stand fairly close to a stable surface like a squat rack, door frame, etc. Lightly rest your hand on this surface. Use as little assistance from your upper body as possible.

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

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

On the foot of the 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.

On the non-working side, keep your knee bent at approximately a 90 degree angle, and close to the midline of your body. Maintain this position for the duration of the exercise. Squeeze/flex your glutes and hamstrings on this side.

Keep your arm rigid, and pretend you are crushing an orange in your armpit. For the duration of the exercise, your arm 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 3-5 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.”

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.

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 5-8 reps per side.

Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. For ‘’experienced’’ beginners to intermediates in terms of training experience and ability, and also coaches. You should have 3-6 months minimum of strength training experience (my recommendation). Home workout friendly, and great for gym workouts!

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