Dreaming of a lifted, rounded bum like Jennifer Lopez’s? Here’s a series of exercises to firm up your glutes, all from home. You’ll find targeted moves for your glutes, thighs and hips, each with the starting position, the movement itself and the number of sets. All you need is a resistance band and the motivation to match!
Exercise 1: Lateral Leg Raises
A great move to tone your glutes, but also your hips and thighs.
- Lie on your side on the floor. Extend your bottom arm straight out and rest your head on it.
- Place both feet inside the resistance band, one on top of the other.
- Raise your top leg as high as you can without lifting the bottom leg off the floor. Exhale on the way up.
- Slowly release the tension as you inhale, without fully relaxing your muscles. Keep the movement controlled and the band taut.
Perform this exercise in 30-second sets per side, aiming for 2–3 sets on each side.
Exercise 2: Sumo Squats
The classic squat, a go-to glute exercise, taken up a notch with a resistance band for extra intensity!
- Start standing with your feet wide apart, toes pointing outward, hands clasped together and back straight.
- Place the resistance band around your thighs, just above your knees. It should be taut enough to create resistance.
- Lower down while keeping the band perfectly taut. Your back should stay straight, your head aligned, and your core engaged. Don’t let your knees cave forward as you descend.
- Rise back up slowly. Keep the band in place throughout.
Start with 2–3 sets of 10 squats. You can then add 10 extra squats per set as you progress.
Exercise 3: Sumo Walk
Who would have thought sumo wrestlers could inspire so much in the world of fitness!
- Start in the Sumo Squat position, but move the band down to your ankles.
- Bend your knees as if performing a squat.
- Take a lateral step — like a sumo wrestler (or a crab!) — keeping the band taut and maintaining the squat position throughout.
- Perform 10 steps to one side, then 10 steps back to the other.
2 to 3 sets of 20 steps per session will work your thighs and glutes.
Exercise 4: Donkey Kicks
This move mimics a kicking motion (hence the name!), targeting your glutes while loosening up your hips.
- Place your resistance band just below your knees.
- Get on all fours, with your hands flat on the floor.
- Kick your left leg back and up, keeping the knee bent. Hold the position for a few seconds, then lower your knee back to the floor.
- Repeat the movement 10 times, then switch to the right leg.
Aim for 2 to 3 sets of 20 reps, 10 per leg. It’s a handy move for targeting your glutes and working on hip mobility. Say goodbye to flat glutes!
Exercise 5: Kickbacks
Same idea as donkey kicks, but performed standing up with support.
- Place your resistance band around your ankles or just above your knees.
- Stand upright and hold onto a support — a wall works perfectly!
- Keeping your back straight, extend your left leg behind you as far as possible. Keep the leg straight so your glutes do all the work.
- Bring your leg back to the starting position without letting your foot touch the floor. Keep the band under tension throughout.
- Repeat 10 times, then switch to the right leg.
As with the previous exercise, aim for 2–3 sets of 20 reps for beautifully sculpted glutes !
Exercise 6: Clams
No, this isn’t about seafood — it’s about mimicking the opening and closing of a clamshell! This move specifically targets the outer glutes, which are often overlooked.
- Sit on your side on the floor, hands flat on the ground, torso lifted.
- Place your resistance band just above your knees, keeping them slightly bent. Your feet should be as close to your glutes as possible.
- Raise your top knee as high as you can, keeping your feet together and your back straight.
- Slowly lower your knee back down, then raise it again.
- Repeat 10 to 20 times depending on your fitness level, then switch sides.
2 sets of 20 or 3 sets of 10 reps are enough to work your outer glutes, a real bonus for beautifully toned glutes. This exercise also works your inner thighs.
Exercise 7: Monster Walk
No Walking Dead remake here, just a great exercise for working your thighs and glutes.
- Start standing with your feet slightly wider than hip-width apart and knees slightly bent.
- Place the resistance band around your ankles.
- Step forward, keeping the band taut and maintaining the width and slight bend in your legs.
- Take 10 to 15 steps forward, then 10 to 15 steps back to return to your starting position.
Aim for 2 sets of this exercise.
Exercise 8: Resistance Band Lunges
A fitness staple — now with the added challenge of a resistance band!
- Stand upright and loop the resistance band under one foot, then grab both ends and place it over your shoulders, holding it in place with your hands.
- If your band is too short, you can also place it around your thighs, just above your knees.
- Step your free foot back a good stride.
- Bend your front knee as you inhale, lowering until your thigh is parallel to the floor. Keep your back and neck straight throughout.
- Slowly rise back up as you exhale, pushing through your front foot.
Do 2 sets of 20 reps — 10 on each side. Your glutes will thank you!
Exercise 9: Resistance Band Glute Bridge
The Glute Bridge is a fitness essential. It works the glutes, core and hips. A great ally against a flat bum and love handles!
- Lie on your back with your knees bent, feet hip-width apart and arms by your sides.
- Place your resistance band around your thighs. Keep it taut throughout the entire exercise.
- Push your hips up toward the ceiling, squeezing your core and glutes.
- Hold the position for a few seconds, then slowly lower back down.
Perform 2 to 3 sets of 20 reps.
Exercise 10: Glute Bridge with Leg Raise
Loved the bridge? Let’s take it further!
- Return to the position described above.
- As you lift your hips, extend one leg straight up. Keep both the leg and the band fully taut.
- Point your foot toward the ceiling to ensure your leg stays perfectly straight.
- Slowly lower back down.
Perform 10 reps per leg. Aim for 1 to 2 sets of this exercise.
Exercise 11: Hip Abductions
This standing exercise is excellent for the hips and gluteal muscles — particularly the outer glutes.
- Stand with your feet hip-width apart, resistance band above your knees, and hands resting on your hips.
- Lift your right leg out to the side, keeping it straight and raising it as high as possible. Keep your back straight and your core engaged.
- Bring it back to the starting position without letting your foot touch the floor.
Perform 2 sets of 20 raises per leg, 80 raises in total. Stay with it: this exercise targets your saddlebags!
How do you work your glutes with a resistance band standing up?
Several exercises in this workout are done standing, no mat needed: sumo squats, the sumo walk, kickbacks, the monster walk, lunges and hip abductions. Where you place the band depends on the move: just above your knees for sumo squats and hip abductions, around your ankles for the sumo walk and monster walk, and under one foot or around your thighs for lunges. The key is to keep the band under tension throughout the movement, without letting it go slack or slip down.
If you’re a beginner, start with the simplest standing moves (kickbacks, hip abductions) before moving on to squats and lunges, which call for more balance and core strength.
Can you grow your glutes with a resistance band?
A resistance band adds resistance to classic moves (squats, lunges, glute bridges), making them more challenging than the same exercise without equipment. To progress, increase your reps from one session to the next, for example by adding 10 squats to each set of sumo squats. Consistency matters more than how hard you push in a single session.
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Frequently asked questions
How do you tone your bum with a resistance band?
Work through a series of targeted moves: lateral leg raises, sumo squats, the sumo walk, donkey kicks, kickbacks, clams, the monster walk, lunges, glute bridges and hip abductions. The band adds resistance, making each movement more challenging. The key is to keep the band under tension and stick to the sets given for each exercise.
How do you do a glute bridge with a resistance band?
Lie on your back with your knees bent, feet apart and arms by your sides. Place the band around your thighs, making sure it stays taut. Then push your hips up, squeezing your core and glutes, hold the position for a few seconds and slowly lower back down. Aim for 2 to 3 sets of 20 reps.
How many sets should you do for each exercise?
It depends on the move: 2 to 3 sets of 30 seconds per side for lateral leg raises, 2 to 3 sets of 10 sumo squats, 2 to 3 sets of 20 reps for donkey kicks and kickbacks, 2 sets of 20 or 3 sets of 10 for clams, and 2 sets for the monster walk. Adjust to your fitness level.
Can you do these glute exercises at home?
Yes, every exercise in this workout can be done at home with just a resistance band. Some are done on the floor (lateral leg raises, donkey kicks, clams, glute bridges), others standing (sumo squats, the sumo walk, kickbacks, the monster walk, lunges, hip abductions). A wall or any sturdy support is all you need for the moves that require something to hold on to.
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Useful categories: Slimming Exercises, Slimming Solutions.
