8 Resistance Band Exercises for Glutes and Hips

Most lower-body exercises work better with a band above your knees. Not because the band makes them harder, but because it makes you feel the right muscle working.

These eight cover glutes and hips. You can do all of them on a mat at home, and most of them without standing up.

Where the band goes

Just above the knees, on the thigh. Not on the knee joint, and not down at the calves. If it slides while you move, it's too loose. If your legs go numb or the fabric bunches, it's too tight.

Start at ten repetitions per exercise. Pick four, not all eight, for your first sessions.

1. Glute bridge

Lie on your back, knees bent, feet flat and hip-width apart. Push your hips up until your body makes a straight line from knees to shoulders. Lower slowly.

You should feel it: in your glutes, not your lower back.
Common mistake: pushing too high and arching the back. Stop at the straight line.

2. Side steps

Stand with knees slightly bent, feet hip-width apart. Step sideways, then bring the other foot after it. Ten steps one way, ten back.

You should feel it: on the outside of your hips.
Common mistake: standing up straight between steps. Stay low the whole set.

3. Clamshell

Lie on your side, knees bent at about 90 degrees, feet together. Keep your feet touching and open the top knee. Close slowly.

You should feel it: deep in the side of the hip.
Common mistake: rolling your hips backwards to open further. Keep your hips stacked and let the range be small.

4. Standing hip abduction

Stand tall, hold a chair or wall for balance. Lift one leg straight out to the side, then lower it under control. Ten each side.

You should feel it: in the standing leg's hip as much as the moving one.
Common mistake: leaning away from the lifting leg. Stay upright.

5. Banded squat

Feet hip-width apart, band above the knees. Sit back as if lowering into a chair, then stand. Push your knees gently outward against the band the whole time.

You should feel it: glutes and thighs.
Common mistake: letting the knees fall inward. That's exactly what the band is there to stop.

6. Fire hydrant

On hands and knees, back flat. Lift one knee out to the side without twisting your hips. Lower it slowly.

You should feel it: outer hip and glute.
Common mistake: rotating the whole body. If your other hip lifts, you've gone too far.

7. Donkey kick

On hands and knees, band above the knees. Push one foot up and back, keeping the knee bent, until your thigh is level with your body. Lower.

You should feel it: squarely in the glute.
Common mistake: arching the lower back to get higher. Height isn't the goal.

8. Seated hip abduction

Sit on the edge of a chair, feet flat, band above the knees. Push your knees apart, hold for a second, bring them back slowly.

You should feel it: outer hips.
Common mistake: letting them snap back. The slow return is where the work is.

Putting it together

A workable session: glute bridge, side steps, clamshell, banded squat. Two rounds of ten each, about fifteen minutes. Swap in the others when you get bored.

If ten repetitions feel easy by the end, tighten the band a setting rather than adding more reps. Our adjustable fabric band lets you do that without buying a second one.

New to this? Start with how to start strength training at home after 50 first.

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This article is general information, not medical advice. If you have an existing joint condition or you're recovering from an injury, check with your doctor or physiotherapist before starting.