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The Ultimate Resistance Band Glute Workout

Resistance band squat
(Image credit: Getty Images / Halfpoint Images)

No matter how strong you are, resistance bands can deliver a truly testing glute workout. Looping a band around your legs and keeping tension in it as you perform glute exercises and leg workouts significantly increases the demands on your muscles, and it takes no time at all to build up a serious burn in your bum.

This quick resistance band workout has been created by Katie Anderson, head of training at FLY LDN (opens in new tab), and it’s a taster of what you can expect from the Bootycamp classes at the studio.

“Place a resistance band just above your knees, put on a fun playlist with your favourite workout songs and do each exercise for 30 seconds,” says Anderson. “Take a break between rounds. Repeat as many times as you like for a dedicated glute workout, or use it as an addition to your strength workout and complete once.”

If you haven’t got the required equipment already, our round-up of the best resistance bands will help you find the right set for you. If you buy a large looped band too you’ll also be able to add this resistance band workout to your routine.

1 Banded crab walk

Resistance band crab walk

(Image credit: Getty Images / Stevica Mrdja / EyeEm)

Time 30sec

Stand with your feet slightly wider than hip-width apart and the band just above your knees, ensuring your knees are in line with your feet and there is a significant amount of tension on the band. Lower into a squat position as you step out to the side, then take half a step in with the other leg. You should be moving one leg at a time slowly, ensuring your upper body stays still. Take two more steps to one side, then reverse to your starting point. Repeat on the other side. Aim to make sure that tension remains in the band.

2 Banded crab walk with jump

Time 30sec

Repeat the banded crab walk, but after each step add a jump squat, swinging your arms to generate momentum. Land softly, lower into the squat position and take another step.

3 Banded in-and-out jump squat

Resistance band jump squat

(Image credit: Getty Images)

Time 30sec

Move the resistance band up so it sits on your thighs. Stand with your feet hip-width apart, lower into a squat, then rise into a low jump, landing with your feet wide. Squat, then jump and land with your feet hip-width apart.

4 Fast feet

Time 30sec

With the resistance band still around your thighs, lower into a squat position and start lifting your feet off the floor, one at a time, alternating at pace. Stay predominantly on the balls of your feet.

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.