{"id":12708,"date":"2025-11-17T05:48:00","date_gmt":"2025-11-17T05:48:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=12708"},"modified":"2025-10-22T18:02:32","modified_gmt":"2025-10-22T18:02:32","slug":"5-top-band-exercises-for-building-strong-glutes-and-hamstrings","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/","title":{"rendered":"5 Top Band Exercises For Building Strong Glutes And Hamstrings"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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!\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>All of these exercises are in my Ultimate Band And Bodyweight Strength Training Program<\/strong>. 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!<\/p>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#fac8c8\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/\" target=\"_blank\" rel=\"noreferrer noopener\">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!<\/a><\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Banded Hip Abductions From ISO Rear Foot Elevated Wall RDL\/Deadlift<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Banded Hip Abductions From ISO Rear Foot Elevated Wall RDL\/Deadlift\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/-fXlW8YXMm4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">There should be resistance in both bands for 100% of the exercise.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 \u201ckickstand,\u201d and will provide minimal assistance. Figure out what stride length works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your head, torso, and hips should be in a stacked position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>STOP the movement the second your hips stop travelling backwards! Don\u2019t think about going as \u201clow as possible.\u201d<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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).&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the elevated side, use your glutes and smoothly move your leg away from the midline of your body.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, then smoothly return your leg to the starting position. Stop the leg closing movement BEFORE the band loses tension.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, on the planted side do not allow your knee to fall inside or outside of your foot.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Glute Marches + Banded Protraction<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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!<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-9-16 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Glute Bridge Marches + Banded Protraction Hold\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/vh62Y26hKn8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend both knees so your shins are vertical and knees are roughly above your heels.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your feet should be about hip width apart.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do a proper \u2018\u2019reset\u2019\u2019 before you perform each march. Many people skip this key step.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, aside from the marching leg your body should remain still.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Banded Staggered Stance RDLs\/Deadlifts<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the hamstrings and glutes, the muscles in the lower leg and foot, and improves lumbo-pelvic stability (think core).<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Banded Staggered Stance RDLs\/Deadlifts\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/DpZpxBUxGDs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Be on the forefoot of the back foot.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>STOP the movement the second your hips stop travelling backwards! Don\u2019t think about going as \u201clow as possible.\u201d MANY people make this mistake and instead \u201chinge\u201d by rounding their back, collapsing their chest, squatting, or a combo. Instead think about moving backwards with your hips. <\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are hinging, pretend you are \u201cpulling\u201d your body back with your hamstrings and glutes. Don\u2019t just mindlessly drop down.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use as little assistance from the supporting leg as possible. Ideally, your working side should be doing 75% or more of the work.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"940\" height=\"788\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/Website-header-copy-2.png?resize=940%2C788&#038;ssl=1\" alt=\"\" class=\"wp-image-12717\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/Website-header-copy-2.png?w=940&amp;ssl=1 940w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/Website-header-copy-2.png?resize=300%2C251&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/Website-header-copy-2.png?resize=768%2C644&amp;ssl=1 768w\" sizes=\"auto, (max-width: 940px) 100vw, 940px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#dddddd\"><strong>Build full body strength, mobility, and athleticism using just a band and your bodyweight! <\/strong>No gym required! For beginners to intermediates in terms of training experience and ability.<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-087ed79a9780831267c54bd06b5a2211\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-band-and-bodyweight-strength-training-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Leg Band Resisted Isometric RDL\/Deadlift + Band Resisted Multidirectional Taps<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the glutes and hamstrings, the muscles in the lower leg and foot, and improves lumbo-pelvic stability (think core).<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-9-16 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Banded Multi-Directional Taps From ISO Single Leg RDL\/Deadlift\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/gZuzC6bxMvw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your arms rigid and pretend you are trying to crush oranges in your armpits.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, on the planted side do not allow your knee to fall inside or outside of your foot.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Band Negative Single Leg Assisted RDLs\/Deadlifts<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes, hamstrings, the muscles in the foot and lower leg, and improves lumbo-pelvic stability (think core).<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-9-16 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Banded Negative Single Leg Assisted RDLs\/Deadlifts\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/vbbTuIozyRM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>STOP the movement the second your hips stop travelling backwards! Don\u2019t think about going as \u201clow as possible.\u201d<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are hinging, pretend you are \u201cpulling\u201d your body back with your hamstrings and glutes. Don\u2019t just mindlessly drop down.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-8 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/11\/The-Ultimate-Full-Body-Cover-.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-12101\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/11\/The-Ultimate-Full-Body-Cover-.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/11\/The-Ultimate-Full-Body-Cover-.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/11\/The-Ultimate-Full-Body-Cover-.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/11\/The-Ultimate-Full-Body-Cover-.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#e9e9e9\"><strong>Build full body strength, mobility, and athleticism with mostly dumbbells and some bands.<\/strong> For \u2018\u2019experienced\u2019\u2019 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). <strong>Home workout friendly, and great for gym workouts!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-ce833a10bfa6ce3152fbf8323eef75d8\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program-for-beginners-to-intermediates\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong> <\/p>\n\n\n\n<p class=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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!\u00a0 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: 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: 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: 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. LEARN MORE #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: 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: Do 2-3 sets of 5-8 reps per side. Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. For \u2018\u2019experienced\u2019\u2019 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! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":12713,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,34,33,20,851,26,592,753,21],"tags":[924,929,925,937,927,926,928,1208,932,933,935,936,1103,1105,1104,1207,909,919,914,917,912,916,908,918,899,900,1540,1541,1552,943,939,940,946,942,944,949,950,953,945,941,958,960,891,957,959,890,1544,1545,1542,1543,1616,956,955,1377,1378,1379,1380,1373,1374,1387,1388,1389,1375,1376,1117,1116,1114,1119,1111,1115,1113,1118,1615,484,1106,280,923,278,920,279,907,482,913,1502,481,921,1254,1606,1605,1610,1609,1608,1604,1504,427,483,480,65,911,347,922,931,384,898,930,934,1257,356,1258,1256,938,948,300,360,77,363,1505,141,361,947,951,491,426,434,952,581,66,1603,1607,479,667,166,1255,1261,1352,1259,1353,373,519,372,1617,1618,635,961,954,353,621,281,1382,1381,1383,1385,620,1372,1384,1386,97,622,96,1112,351,352,816,793,1110,682,671,670,223,854],"class_list":["post-12708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-home-workouts","category-lower-body-exercises","category-minimal-equipment","category-running-exercises","category-squatting-movement","tag-band-exercises-for-booty","tag-band-exercises-for-butt","tag-band-exercises-for-glutes","tag-band-workout-for-booty","tag-band-workout-for-butt","tag-band-workout-for-glute","tag-band-workout-for-glutes","tag-band-workouts-for-booty","tag-best-booty-building-exercise","tag-best-booty-building-exercises","tag-best-booty-building-workout","tag-best-booty-building-workouts","tag-best-booty-exercise","tag-best-booty-exercises","tag-best-booty-workout","tag-best-booty-workouts","tag-best-butt-building-exercise","tag-best-butt-building-exercises","tag-best-butt-building-workout","tag-best-butt-building-workouts","tag-best-butt-exercise","tag-best-butt-exercises","tag-best-butt-workout","tag-best-butt-workouts","tag-best-glute-exercise","tag-best-glute-workout","tag-best-groin-exercise","tag-best-groin-exercises","tag-best-groin-workout","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-strengthening-exercise","tag-best-hamstring-strengthening-exercise-for-athletes","tag-best-hamstring-strengthening-exercise-for-runners","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-inner-thigh-exercise","tag-best-inner-thigh-exercises","tag-best-inner-thigh-workout","tag-best-inner-thigh-workouts","tag-best-lower-body-unilateral-exercise","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-quad-building-exercise","tag-best-quad-building-exercises","tag-best-quad-building-workout","tag-best-quad-building-workouts","tag-best-quad-exercise","tag-best-quad-exercises","tag-best-quad-strengthening-exercise","tag-best-quad-strengthening-exercise-for-athletes","tag-best-quad-strengthening-exercise-for-runners","tag-best-quad-workout","tag-best-quad-workouts","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-unilateral-exercises","tag-booty-building","tag-booty-exercise","tag-booty-exercises","tag-booty-strengthening","tag-booty-training","tag-booty-workout","tag-booty-workouts","tag-butt-building","tag-butt-exercise","tag-butt-exercises","tag-butt-strengthening","tag-butt-workout","tag-butt-workouts","tag-copenhagen-side-plank","tag-dumbbell-only-exercises","tag-dumbbell-only-home-workout","tag-dumbbell-only-lower-body-exercises","tag-dumbbell-only-lower-body-home-workout","tag-dumbbell-only-lower-body-workout","tag-dumbbell-only-workout","tag-eccentric-hamstring-exercises","tag-eccentric-training","tag-glute-building","tag-glute-exercise","tag-glute-exercises","tag-glute-strengthening","tag-glute-training","tag-glute-training-for-athletes","tag-glute-training-for-runners","tag-glute-workout","tag-glute-workouts","tag-glute-workouts-for-athletes","tag-glute-workouts-for-runners","tag-groin-exercise","tag-groin-exercises","tag-groin-rehab","tag-groin-workout","tag-hamstring-building","tag-hamstring-curl","tag-hamstring-curls","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-prehab","tag-hamstring-strain-prevention","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-runners","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-runners","tag-hip-thrust","tag-hip-thrusts","tag-home-dumbbell-workout","tag-home-lower-body-dumbbell-workout","tag-home-workout","tag-home-workouts","tag-hotel-workout","tag-how-to-do-copenhagen-side-plank","tag-inner-thigh-exercise","tag-inner-thigh-exercises","tag-inner-thigh-workout","tag-inner-thigh-workouts","tag-lower-body-exercises-for-women","tag-lower-body-training-for-men","tag-lower-body-training-for-women","tag-lower-body-unilateral-exercise","tag-lower-body-unilateral-training","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-strengthening","tag-quad-training","tag-quad-training-for-athletes","tag-quad-training-for-runners","tag-quad-workout","tag-quad-workouts","tag-quad-workouts-for-athletes","tag-quad-workouts-for-runners","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workouts","tag-single-leg-exercises","tag-single-leg-training","tag-slider-workout","tag-slider-workouts","tag-towel-workout","tag-towel-workouts","tag-train-at-home","tag-train-from-home","tag-travel-workout","tag-unilateral-training","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Top Band Exercises For Building Strong Glutes And Hamstrings - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Here are 5 resistance band strengthening exercises for strengthening the glutes and lower body.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Top Band Exercises For Building Strong Glutes And Hamstrings - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Here are 5 resistance band strengthening exercises for strengthening the glutes and lower body.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-17T05:48:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_2829.jpeg?fit=1284%2C981&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1284\" \/>\n\t<meta property=\"og:image:height\" content=\"981\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 Top Band Exercises For Building Strong Glutes And Hamstrings\",\"datePublished\":\"2025-11-17T05:48:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/\"},\"wordCount\":2319,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/IMG_2829.jpeg?fit=1284%2C981&ssl=1\",\"keywords\":[\"Band exercises for booty\",\"Band exercises for butt\",\"Band exercises for glutes\",\"Band workout for booty\",\"Band workout for butt\",\"Band workout for glute\",\"Band workout for glutes\",\"Band workouts for booty\",\"best booty building exercise\",\"best booty building exercises\",\"best booty building workout\",\"best booty building workouts\",\"best booty exercise\",\"best booty exercises\",\"best booty workout\",\"best booty workouts\",\"best butt building exercise\",\"best butt building exercises\",\"best butt building workout\",\"best butt building workouts\",\"best butt exercise\",\"best butt exercises\",\"best butt workout\",\"best butt workouts\",\"best glute exercise\",\"best glute workout\",\"best groin exercise\",\"best groin exercises\",\"best groin workout\",\"best hamstring building exercise\",\"best hamstring building exercises\",\"best hamstring building workout\",\"best hamstring building workouts\",\"best hamstring exercise\",\"best hamstring exercises\",\"best hamstring strengthening exercise\",\"best hamstring strengthening exercise for athletes\",\"best hamstring strengthening exercise for runners\",\"best hamstring workout\",\"best hamstring workouts\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best inner thigh exercise\",\"best inner thigh exercises\",\"best inner thigh workout\",\"best inner thigh workouts\",\"best lower body unilateral exercise\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"best quad building exercise\",\"best quad building exercises\",\"best quad building workout\",\"best quad building workouts\",\"best quad exercise\",\"best quad exercises\",\"best quad strengthening exercise\",\"best quad strengthening exercise for athletes\",\"best quad strengthening exercise for runners\",\"best quad workout\",\"best quad workouts\",\"best resistance band exercise for athletes\",\"best resistance band exercise for runners\",\"best resistance band exercises for athletes\",\"best resistance band exercises for runners\",\"best resistance band workout for athletes\",\"best resistance band workout for runners\",\"best resistance band workouts for athletes\",\"best resistance band workouts for runners\",\"best unilateral exercises\",\"booty building\",\"booty exercise\",\"booty exercises\",\"booty strengthening\",\"booty training\",\"booty workout\",\"booty workouts\",\"butt building\",\"butt exercise\",\"butt exercises\",\"butt strengthening\",\"butt workout\",\"butt workouts\",\"Copenhagen side plank\",\"dumbbell only exercises\",\"dumbbell only home workout\",\"dumbbell only lower body exercises\",\"dumbbell only lower body home workout\",\"dumbbell only lower body workout\",\"dumbbell only workout\",\"eccentric hamstring exercises\",\"eccentric training\",\"glute building\",\"glute exercise\",\"glute exercises\",\"glute strengthening\",\"glute training\",\"glute training for athletes\",\"glute training for runners\",\"glute workout\",\"glute workouts\",\"glute workouts for athletes\",\"glute workouts for runners\",\"groin exercise\",\"groin exercises\",\"groin rehab\",\"groin workout\",\"hamstring building\",\"hamstring curl\",\"hamstring curls\",\"hamstring exercise\",\"hamstring exercises\",\"hamstring prehab\",\"hamstring strain prevention\",\"hamstring strengthening\",\"hamstring training\",\"hamstring training for athletes\",\"hamstring training for runners\",\"hamstring workout\",\"hamstring workouts\",\"hamstring workouts for athletes\",\"hamstring workouts for runners\",\"hip thrust\",\"hip thrusts\",\"home dumbbell workout\",\"home lower body dumbbell workout\",\"home workout\",\"home workouts\",\"hotel workout\",\"how to do Copenhagen side plank\",\"inner thigh exercise\",\"inner thigh exercises\",\"inner thigh workout\",\"inner thigh workouts\",\"lower body exercises for women\",\"lower body training for men\",\"lower body training for women\",\"lower body unilateral exercise\",\"lower body unilateral training\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"quad building\",\"quad exercise\",\"quad exercises\",\"quad strengthening\",\"quad training\",\"quad training for athletes\",\"quad training for runners\",\"quad workout\",\"quad workouts\",\"quad workouts for athletes\",\"quad workouts for runners\",\"resistance band exercise\",\"resistance band exercises\",\"resistance band workout\",\"resistance band workouts\",\"single leg exercises\",\"single leg training\",\"slider workout\",\"slider workouts\",\"towel workout\",\"towel workouts\",\"train at home\",\"train from home\",\"travel workout\",\"unilateral training\"],\"articleSection\":[\"Band Exercises\",\"Glute Exercises\",\"Hamstring Exercises\",\"Hip Hinging\",\"Home Workouts\",\"Lower Body Exercises\",\"Minimal Equipment\",\"Running Exercises\",\"Squatting\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/\",\"name\":\"5 Top Band Exercises For Building Strong Glutes And Hamstrings - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/IMG_2829.jpeg?fit=1284%2C981&ssl=1\",\"datePublished\":\"2025-11-17T05:48:00+00:00\",\"description\":\"Here are 5 resistance band strengthening exercises for strengthening the glutes and lower body.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/IMG_2829.jpeg?fit=1284%2C981&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/IMG_2829.jpeg?fit=1284%2C981&ssl=1\",\"width\":1284,\"height\":981},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Top Band Exercises For Building Strong Glutes And Hamstrings\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Top Band Exercises For Building Strong Glutes And Hamstrings - Meghan Callaway","description":"Here are 5 resistance band strengthening exercises for strengthening the glutes and lower body.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/","og_locale":"en_US","og_type":"article","og_title":"5 Top Band Exercises For Building Strong Glutes And Hamstrings - Meghan Callaway","og_description":"Here are 5 resistance band strengthening exercises for strengthening the glutes and lower body.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2025-11-17T05:48:00+00:00","og_image":[{"width":1284,"height":981,"url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_2829.jpeg?fit=1284%2C981&ssl=1","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"5 Top Band Exercises For Building Strong Glutes And Hamstrings","datePublished":"2025-11-17T05:48:00+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/"},"wordCount":2319,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_2829.jpeg?fit=1284%2C981&ssl=1","keywords":["Band exercises for booty","Band exercises for butt","Band exercises for glutes","Band workout for booty","Band workout for butt","Band workout for glute","Band workout for glutes","Band workouts for booty","best booty building exercise","best booty building exercises","best booty building workout","best booty building workouts","best booty exercise","best booty exercises","best booty workout","best booty workouts","best butt building exercise","best butt building exercises","best butt building workout","best butt building workouts","best butt exercise","best butt exercises","best butt workout","best butt workouts","best glute exercise","best glute workout","best groin exercise","best groin exercises","best groin workout","best hamstring building exercise","best hamstring building exercises","best hamstring building workout","best hamstring building workouts","best hamstring exercise","best hamstring exercises","best hamstring strengthening exercise","best hamstring strengthening exercise for athletes","best hamstring strengthening exercise for runners","best hamstring workout","best hamstring workouts","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best inner thigh exercise","best inner thigh exercises","best inner thigh workout","best inner thigh workouts","best lower body unilateral exercise","best minimal equipment exercise","best minimal equipment workout","best quad building exercise","best quad building exercises","best quad building workout","best quad building workouts","best quad exercise","best quad exercises","best quad strengthening exercise","best quad strengthening exercise for athletes","best quad strengthening exercise for runners","best quad workout","best quad workouts","best resistance band exercise for athletes","best resistance band exercise for runners","best resistance band exercises for athletes","best resistance band exercises for runners","best resistance band workout for athletes","best resistance band workout for runners","best resistance band workouts for athletes","best resistance band workouts for runners","best unilateral exercises","booty building","booty exercise","booty exercises","booty strengthening","booty training","booty workout","booty workouts","butt building","butt exercise","butt exercises","butt strengthening","butt workout","butt workouts","Copenhagen side plank","dumbbell only exercises","dumbbell only home workout","dumbbell only lower body exercises","dumbbell only lower body home workout","dumbbell only lower body workout","dumbbell only workout","eccentric hamstring exercises","eccentric training","glute building","glute exercise","glute exercises","glute strengthening","glute training","glute training for athletes","glute training for runners","glute workout","glute workouts","glute workouts for athletes","glute workouts for runners","groin exercise","groin exercises","groin rehab","groin workout","hamstring building","hamstring curl","hamstring curls","hamstring exercise","hamstring exercises","hamstring prehab","hamstring strain prevention","hamstring strengthening","hamstring training","hamstring training for athletes","hamstring training for runners","hamstring workout","hamstring workouts","hamstring workouts for athletes","hamstring workouts for runners","hip thrust","hip thrusts","home dumbbell workout","home lower body dumbbell workout","home workout","home workouts","hotel workout","how to do Copenhagen side plank","inner thigh exercise","inner thigh exercises","inner thigh workout","inner thigh workouts","lower body exercises for women","lower body training for men","lower body training for women","lower body unilateral exercise","lower body unilateral training","minimal equipment","minimal equipment exercise","minimal equipment workout","quad building","quad exercise","quad exercises","quad strengthening","quad training","quad training for athletes","quad training for runners","quad workout","quad workouts","quad workouts for athletes","quad workouts for runners","resistance band exercise","resistance band exercises","resistance band workout","resistance band workouts","single leg exercises","single leg training","slider workout","slider workouts","towel workout","towel workouts","train at home","train from home","travel workout","unilateral training"],"articleSection":["Band Exercises","Glute Exercises","Hamstring Exercises","Hip Hinging","Home Workouts","Lower Body Exercises","Minimal Equipment","Running Exercises","Squatting"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/","name":"5 Top Band Exercises For Building Strong Glutes And Hamstrings - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_2829.jpeg?fit=1284%2C981&ssl=1","datePublished":"2025-11-17T05:48:00+00:00","description":"Here are 5 resistance band strengthening exercises for strengthening the glutes and lower body.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_2829.jpeg?fit=1284%2C981&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_2829.jpeg?fit=1284%2C981&ssl=1","width":1284,"height":981},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-band-exercises-for-building-strong-glutes-and-hamstrings\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"5 Top Band Exercises For Building Strong Glutes And Hamstrings"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_2829.jpeg?fit=1284%2C981&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12708","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=12708"}],"version-history":[{"count":4,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12708\/revisions"}],"predecessor-version":[{"id":12724,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12708\/revisions\/12724"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/12713"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=12708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=12708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=12708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}