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Resistance Band Glute Exercises

author image Rachel Nall
Rachel Nall began writing in 2003. She is a former managing editor for custom health publications, including physician journals. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee.
Resistance Band Glute Exercises
Resistance bands can be incorporated into your glute exercises to experience greater results. Photo Credit LattaPictures/iStock/Getty Images


Your gluteal muscles are made of three components: the gluteus maximus, gluteus medius and gluteus minimus--the largest of which is the gluteus maximus. To develop these muscles, resistance or weight-bearing exercises must be performed. One way to accomplish this is through the use of a resistance band. These plastic bands are thin sheets of plastic that can add tension to an exercise. This causes your muscles to work harder to achieve the motion, resulting in greater muscle building.

Bird Dog

Begin on all fours with your hands and knees shoulder-width apart. Your head should be aligned with your shoulders and back with the pelvis in a neutral position. Place your resistance band around your right foot where the arch rests, and place either end underneath each hand. Take a deep inhale, then as you exhale, lift the leg up at a 90-degree angle. Stop as your leg becomes aligned with the rest of your body, and clench your glutes as you reach the top of the motion. Hold for five seconds, then inhale to return to the floor. Repeat 10 times if you are a beginner, 15 if you are more advanced. Switch to the other side and repeat for two to three sets.

Lying Hip Abduction

While lying on your side, loosely tie a resistance band around your ankles with one foot over the other. Stack your hips on top of each other, and place your arm in a comfortable position--either on the floor with your head resting above it or with your arm bent and your head in your hand.

Inhale before you perform the exercise, then exhale as you lift your top leg upward as far as you can reach with the resistance band around your legs. You should feel the movement chiefly in the sides of the glute muscles. Inhale to slowly return your leg to the starting position. Perform for 10 to 15 repetitions, then switch to the other side. Perform two to three sets.

Backward Leg Raise

This exercise works all three of the gluteal muscles at once. While standing with the legs shoulder-width apart, loosely tie the resistance band around your legs. Slowly raise the leg backward with your ankle aimed toward the wall. Reach as far back as possible until the resistance band restricts your movement to where you cannot reach any further. Repeat 15 to 20 times, then switch to the other side. Perform two to three sets of this exercise.

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