Grow your glutes in just 10 minutes using this resistance band workout

Weights aren't essential when it comes to building and toning your glutes, here's how to do it with resistance bands

Woman using a resistance band to train her glutes
(Image credit: Getty)

If you're looking to train your glute muscles you may be wondering if this is possible without lifting weight. Fortunately, the answer is yes. With a set of resistance bands you can complete compound and isolation exercises; both of which can lead to muscle growth.

Whether you strictly exercise at home, attend a local gym or have formulated a hybrid routine between both, some of the best resistance bands are an essential workout tool for many. They typically come in sets and offer varying levels of resistance depending on the band. Not only are they great for creating tone and definition on your target muscles but the resistance also promotes muscle growth.

Online fitness blogger and workout creator, Maddie Lymburner, also known as MadFit, is behind this quick glute routine. She is best known for formulating time-efficient workouts that require minimal equipment but get body toning and muscle strengthening results.

The routine involves eight different exercises that are incorporated into five rounds of exercise. It will work well as a workout on its own for those who have limited time yet want to tone shape and grow their glutes. Or it is a great glute activation warm-up for those who already use or are learning weighted moves such as how to deadlift properly.

To complete this workout you will do each exercise for 30 seconds and take 30 seconds to rest between the rounds of exercise, not between each set. This allows you to crank up the intensity during this glute engaging session despite it only takes 10 minutes to finish. 


It's well-known fact that resistance bands, also commonly referred to as booty bands, are a great workout accessory for providing a force of resistance through the full range of motion of an exercise. 

But you may be wondering just how this works. The best way to achieve muscle hypertrophy is to engage in regular strength training. Hypertrophy occurs when our muscles tear from exercise and the muscle fibers are broken down. When we fuel our bodies with a nutritious diet and ensure we rest, our body repairs damaged fibers by putting them back together. This then results in muscle growth. 

In addition to this, progressive overload is a way to keep pushing your body to respond to greater stress or tension than it has been before. This helps to continue developing strength and mass in your muscles. To apply this to your banded glute workouts, you just need to ensure that you are applying higher tension bands to your exercises.

If you train your glutes with weights and are a bit of a squataholic but don't see much progress happening no matter how many reps you do or how heavy you lift, this might be because you are engaging your quads more than your glutes. This is common for hip-dominant exercises but can be avoided by performing hip extension moves using a mini-band before doing squats or deadlifts.

Don't forget to stretch out and cool down after any lower body session. Tensions can form in your hips and glutes but can be relieved using one of the best foam rollers following a workout. This doesn't take long and it's an affordable piece of equipment.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.