What size resistance band for glutes?

resistance bands for glutes

If you’re looking for a low impact way to grow your glutes, you can’t do better than resistance bands. Resistance bands offer you the possibility of muscle growth without having to either set foot in a gym nor touch a dumbbell – yes, really!

But what size of resistance bands are best for glutes? In this article, we’re going to take a look at the different resistances offered by fitness bands, how to pick the right one, and how to use them to grow, shape, and lift your glutes. Let’s get started!

What are resistance bands?

Resistance bands are a type of low-impact exercise equipment, which can help to add resistance to your lower body workout. Resistance bands are lightweight and portable, making them ideal for strength training on the go. And when it comes to building up those muscles, resistance bands can be incredibly effective, especially if you’re recovering from an injury or you’re not yet able to lift dumbbells.

What size of resistance bands is right for me?

When choosing the right size resistance band for your glutes, it’s important to consider the intensity of your workout and your own fitness level. When it comes to resistance band sizing, you’re not comparing sizes in a traditional way, you’re instead comparing different levels of resistance that each size offers.

While brands and fitness companies will offer their own colour coding system for their bands, you’ll typically be able to pick one of three resistance levels:

  • Low resistance. Low resistance bands are good for beginners or those looking for a lighter workout, with higher repetitions. These are your best option if you’re looking to tone, rather than build muscle.
  • Medium resistance. Medium resistance bands are best if you want to strike a balance between toning and muscle development; you can get a pretty good amount of resistance from medium bands, so long as you control your movements efficiently.
  • High resistance. If you’re looking to grow muscle mass, high resistance bands are ideal, and can be as effective as lifting weights when it comes to building muscle.

Overall, the best way to figure out what type of resistance band is best for you is by testing each one – you can find multipacks with each resistance level included from lots of sporting retailers in the UK.

Benefits of using resistance bands for glutes

So, what are the benefits of using resistance bands, and can they truly compare to weights when it comes to growing muscle? The answer to this question is, surprisingly, yes! Here are just some of the benefits of using resistance bands for your glutes:

Increased flexibility

Unlike traditional weight-lifting, using a resistance band helps increase the range of motion in your hips, which improves flexibility and reduces risk of injury. With a decreased rate of injury or joint pain, you’ll achieve your booty-building goals faster.

Better balance

When using a resistance band during lower body exercises, you’ll have to engage more muscles to keep your balance steady, improving coordination and stability. This can make it easier for you to go on to lift heavier weights once you’ve mastered the resistance band, while also improving your form when completing more complicated squats and lower body exercises.

Easier on joints

The light tension provided by a resistance band is easier on your joints than heavier weights would be, making it ideal for those with joint pain or sensitivity. Resistance bands are also ideal for those recovering from injuries, or those who are unable to lift weights due to medical concerns.

How to use resistance bands

So, what’s the best way to get the most out of this handy fitness tool? In general, the key is to use the resistance band to perfect the lower body movements that you’ve already mastered. As you already know, your muscles get used to certain movements after a while, and it’s necessary to add resistance or increase your repetitions to keep seeing results and avoid a plateau.

Here are some of our favourite exercises to perform with resistance bands:

Glute bridges

If you’re a regular reader of our blog, you’ll know how much we love glute bridges! To perform an enhanced glute bridge with resistance band, place the band around both of your legs, just above the knees, and lie on your back with knees bent. Then, begin lifting your hips off the floor until your body forms a straight line from shoulders to knees – don’t forget to squeeze your glutes here! Slowly lower back down and repeat, and make sure to adapt your band size in function with your resistance capabilities.

Curtsy Lunges

Curtsy lunges fire all three of your glute muscles, and we love adding them to a sweaty lower body routine. To perform a curtsy lunge, place a resistance band around both of your legs and stand with your feet around hip-width apart. Begin by putting one foot behind the other and slowly lowering your hips into a curtsy lunge, until both of your knees form 90-degree angle. Taking care not to put all your weight on your knees, push back up to standing, then repeat on the other side.

Clam shell

Clam shells are a great way to target those outer glutes, and they can be enhanced with a resistance band to help build muscle and tone. To do a clam shell, lie on one side with your legs bent at a 90-degree angle, and the resistance band just above your knees. Lift the top leg without moving your lower body, then slowly return to start position. You can repeat this movement as many times as feels comfortable, before switching sides.

Lateral walks

Resistance bands are also great when paired with lateral walks, a move that helps to balance your core while working your lower body. Lateral walks are also super simple to perform: simply place a resistance band around both legs and stand with your feet hip-width apart. Step one foot out to the side, keeping your core tight and chest up. Then step back to center and repeat on the other side. Keep your movements controlled and slow for best results – it shouldn’t feel too easy.


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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