Resistance Band for Exercise for Home Gym

Here Are The Top Resistance Band Exercises For Stronger Hips and Glutes

Posted by Sanchay Baijal on

Resistance bands are a great and versatile exercise tool that is easy to pack and relatively inexpensive to buy. You can train your whole body with it, and it can be used almost everywhere.

The hips and glutes are some imperative yet bothersome parts of the body, and strengthening your lower back muscles becomes mandatory if you are spending most of your day sitting. You associate better with the related hip pain and tension.

Benefits of the resistance band

  1. The hip resistance band is one of the most affordable and easy-to-store home fitness equipment you can own.
  2. They are small, flexible, and fit into the "best sorting" drawer. Anyone who has smashed 3 sets of glute bridges with exercise bands knows the difference.
  3. Exercise with resistance bands increases resistance, which means your body has to work harder to stabilize and push them.
  4. These bands offer a wide range of upper-lower body and core muscle exercises
  5. This is low-impact fitness equipment that carries different "weights" to choose from
Hip Resistance Band for Kickback Exercise

Use the Best Resistance Bands for Legs, Stronger Hips, And Glutes:

Common exercise using resistance bands:

1. Double Banded Pull Through

  • Install a long hip resistance band set low on the back floor. Alternatively, you can use a cable.
  • Stand in front of the band with your legs spread across your shoulders and hold the mini-resistance band in a loop just above your knees.
  • Grip your legs slightly apart to actively maintain ligament tension and prevent your knees from buckling.
  • Bend your hips forward and slide your buttocks back as you bend your knees to reach out and grab the long band between your legs.
  • You should feel the hamstrings and glutes stretch.
  • When you stand up again, raise your chest, keep your back flat, and move your hips forward to compress the upper gluteal muscles.
  • Repeat 15 times

2. Dumbbell Sumo Squat

  • Choose dumbbells that allow you to squat in the right shape.
  • Stand with your feet at least shoulder-width apart and your toes slightly outward.
  • Place the dumbbells on your chest with both hands.
  • Bend your knees and sink into the squat.
  • Dress your heels to return to a standing position and squeeze your gluteal muscles.
  • Do 8-10 reps.

3. Banded Glute Bridge Abductions

  • Place the band on your lap and start lying on your back. Bend your knees and lay your feet flat on the floor, about the width of your shoulders. Make sure your heels are close to your hips, and your back is flat on the floor.
  • Get on your feet, squeeze your gluteal muscles and lift your hips toward the ceiling. Tilt your pelvis slightly back so that your hips are not arched.
  • With your hips forming a diagonal from your knees to your shoulders, when you reach the top, press your knees against the band to make it wider than your shoulders.
  • Next, return your knees to shoulder width and slowly lower your back to the floor.
  • Repeat 10 – 12 reps.
Resistance Band for Banded Glute Bridge Exercise

4. Standing Lateral Leg Raise

  1. a) Put your hands on your lower back and feet hip-width apart, you need to loop the resistance band around your ankles.
  2. b) After a break, lift your right foot as high as possible. Repeat on the other side.

5. Standing Kick Back

  1. a) Spread your legs across your shoulders, bend your knees slightly, contract your abdominal muscles, and stand with your hands on your hips. Tie the hip resistance band over your ankle.
  2. b) Kick your foot as slowly as possible before returning to the starting position. Repeat on both sides to ensure even training.

6. Monster Walks

  1. a) Tie the hip resistance band over your ankle. Crouch down and keep your back upright.
  2. b) Cross your hands and move forward firmly and steadily, one leg at a time.

7. Squat with the resistance band

  1. a) Stand with your feet slightly apart from your shoulders and make sure your hips are above your knees, and your knees are above your ankles. The spine should be neutral, and the shoulders should be relaxed. Tie and encircle the hip resistance band over your thighs.
  2. b) Move your hips back and lower to squats with resistance bands. Keep your chest and shoulders upright. Go as deep as you can. Press and hold for a few seconds to return to the beginning.
Squat with Hip Bands at Home

8. Side-lying Clams

  1. a) First lie on the floor. Place your head on your arm on the floor. Place a resistance band around your knees. First, move your hips at a 45-degree angle and your knees at a 90-degree angle.
  2. b) Keep your knees away, but your feet pressed firmly together.
  3. c) When you reach the peak of your exercise, pause, contract your gluteal and abdominal muscles, and then return to the floor. repeat.
Side-lying Clams Exercise with Resistance Bands

9. Upwards Glute Bridge Pulses

  1. a) Bend your knees, put a resistance band around your knees, and lie flat on the floor.
  2. b) Go through your heels and push your hips up as much as possible. Move your hips up and down while contracting the core muscles.

10. Side-lying Leg Raise

  1. a) Place one foot over the other and lie down. Bend your hips so that your legs and torso are at a slight angle. Tie the hip resistance band over your ankle.
  2. b) Raise your left foot and make 30 circles clockwise and counter clockwise. Swap your legs.

What is the best way to use a resistance band when exercising your hips and glutes?

One of the most enduring ways to use a hip resistance band and do squats with resistance bands, including this in your warm-up routine, specifically while performing weight training or strength training. Using exercise stretch bands while doing squats, deadlifts, or lunges can lift the lower body.

Hip Band Exercises foe Home Workouts


Like all exercise equipment, training with a resistance band is less risky than lifting a heavyweight. Resistance bands exercise along with a nutritious diet, regular exercise, and careful sleep and stress management helps you manage your weight and keeps you fit. Best Use the best resistance bands for men and women, and these should be a part of your regular workout to gain more power.

If you're looking for a fitness machine that ultimately improves your strength training sessions, especially those that target your butt, you're in the right place with a resistance band. These exercise stretch bands are fantastic for stimulating the glutes and exercising the hips from all angles-those who sit most of the day want to run faster or feel stronger overall. It is a smart strategy for those who want to be in shape.

← Older Post Newer Post →


Ankle Weights In Your Workout Routine

Ankle Weights In Your Workout Routine

By The Cube Club

  There has not been much research conducted on the effect of exercise with ankle weights, but fit-tubers (fitness Youtubers) have adopted several exercises with...

Read more
Are pull-up bars worth buying?

Are pull-up bars worth buying?

By The Cube Club

A pull-up or chin-up bar is a piece of mandatory equipment for a home gym. But why are pull- up bars so essential? The reasons...

Read more