Grow your glutes with this 15-minute resistance band workout

Have a goal to build bigger glutes? Well now you can, and fast, thanks to this muscle-defining workout

Woman doing a glute workout with resistance bands
(Image credit: Getty Images)

As is the case when you’re trying to carve out muscle in any area of your body, building bigger glutes doesn’t happen overnight. But if you stick with your training, are consistent in your healthy eating habits and continually challenge yourself, you’re bound to see results. 

You might already be familiar with training your glutes and if that’s the case, you’re probably already completing some of the best glute exercises to fire up your behind. You might even be adding some extra weight to your workout with a set of the best adjustable dumbbells. But if you’re bored of your current routine, we’ve got just the thing. 

Check out this quick and easy-to-follow 15-minute resistance band workout crafted by Canada-based certified fitness trainer, Annabelle Hayes (opens in new tab). Hayes doesn’t use weights for her glute-busting workout.

Instead, she uses one of the best yoga mats to perch comfortably on for each exercise along with one of the best resistance bands to activate and engage the glute muscles. 

Although this 15-minute workout isn’t long, it’s bound to get your behind pumped. So grab your mat, some floor space, and your favorite bands. 

Watch Annabelle Hayes' glute workout

This low-impact glute workout involves eight moves and could be completed at home or in the gym. If motivation is lacking and you’ve only got 15 minutes spare, this workout is exactly what’s needed to help pert your posterior. But you could also add this onto a full body workout session, if that’s your thing. 

You’ll be doing each exercise for 50 seconds, followed by 10 seconds of rest. The types of exercises you’ll be doing include kick backs, glute bridges, leg pumps, and side raises. All of which you’ll be completing on each leg to really target the muscles on both sides. 

If you’re new to these moves, don’t worry. You just need to watch how Hayes performs these and remember to go at your own pace. Also, remember to use a resistance band strength you feel comfortable with. 

However, if you want to see results even as you get stronger, you'll want to use the progressive overload technique. This is where you increase the resistance (or weight) during your workouts to challenge your muscles, helping build strength and increase lean muscle mass, especially if you couple this with a post-workout shake with the best protein powders for weight loss

Becks is a freelance journalist and writer with more than 7 years of experience in the field. She writes health and lifestyle content for a range of titles including Live Science, Top Ten Reviews, Tom’s Guide, Stylist, The Independent, and more. She also ghostwrites for a number of Physiotherapists and Osteopaths. 


Health has been a big part of Becks’ lifestyle since time began. When she’s not writing about the topic of health, she’s in the gym learning new compound exercises. And when she’s not in the gym, she’s most probably reading.