The 7 Best Resistance Bands For Glutes + How To Use Them, From Trainers

This is a good pick for anyone new to resistance band training for the glutes (or any body part). The kit features five tube resistance bands ranging from extra light to extra heavy resistance, plus three fabric loop bands for glute-specific work. Bonus: Zocchi says the bands have been tested for durability and notes the fabric glute bands are machine washable, which makes for easy cleanup after a sweaty workout.

Included handles, carabiners, ankle straps, and a door anchor in the Essentials kit mean extra versatility for different exercises and their appropriate resistance levels. The kit has a few bonus tools, too, including a foam mat, protein shaker bottle, travel bag, and a three-month subscription to the Centr app and all its training videos.

Four tubes are braided together to create these super durable resistance bands, which have soft foam handles for better grip. Handles are notorious for being the weakest part of a resistance band, and this design allows all four tubes to come through the connector separately for a more secure hold.

These bands are sold individually, with lengths between 44 and 53 inches. Resistance weights are between 3 to 5 pounds for very light and between 20 to 27 pounds for extra heavy.

If you work out in shorts, these are the kind of glute bands you want. The poly-cotton and rubber design keeps the band in place as you squat, thrust, or lift, with no unbearable pinch on your bare skin.

This set includes four glute bands that range in resistance from light (14-25 pounds) to heroic (45-60 pounds), so you’ll have plenty of options. All four bands are the same size and color coded for ease of use. Plus, they’re nicely made with reinforced joints, and they come with their own little bag and exercise guide.

This trio from TRX is a great choice if you’re sick of flimsy glute bands that roll up as soon as you move. The wide fabric band stays in place no matter what you’re doing, and each band is adjustable so you can tailor it to the exercise. Despite the soft material, these bands pack serious resistance.

The set comes with three glute bands in light, medium, and heavy resistance, plus a mesh storage bag. The bands can be hand washed and hung to dry, which is a nice bonus.

The P.ball from P.volve isn’t your typical resistance band. This two-in-one training tool combines a wide, adjustable, removable resistance band with a patented ball precisely designed to fit into the curve of the thighs. It can technically be used for strengthening just about anything, but it really shines as a tool for the glutes, as well as the inner and outer thighs. “At P.volve we also focus heavily on hip mobility, which can help in strengthening your glutes and the surrounding muscles,” says McEwen.

Tester thoughts: I tested the P.volve method myself, and any initial skepticism I had was gone within the first five minutes. I tend to gravitate toward intense workouts—heavy weights, kickboxing—so I assumed I wouldn’t feel sufficiently “worked” with this approach to fitness. I was wrong, and the P.ball in particular is a great training tool for the glutes and thighs. My muscles feel deeply activated in a way I just don’t get with traditional weighted squats and deadlifts, and I leave every workout feeling loose and energized instead of shaky. If you fall into the “every workout should be punishing to be effective” camp, the P.ball could very well change your mind.

Rogue has made a name for itself in the world of quality strength and conditioning equipment, and their tube bands are no exception. They aren’t fancy or complicated; just well-made and available in a choice of six resistance levels identifiable by color and tube thickness.

Rogue’s bands are sold separately and in packages. The light and heavy packages come with the three lightest and three heaviest bands, respectively, and the complete package has all six bands.

Tester thoughts: I personally use these bands in my home gym, and they do the job nicely. One note that the handles are textured for grip, but they’re firm – no soft foam here. 

Rogue made our list again with these loop bands. Just like their tube bands, these are simple and no-nonsense. They’re available in 9-inch and 12-inch diameters with six levels of resistance. They’re sold in pairs or in packages of six (one of each resistance level).

The dipped latex of these color-coded bands is durable, snap-resistant, and designed for short movements—think clam shells, squats, and lateral steps. But fair warning that the material can pinch and definitely tug on body hair if you’re wearing shorts.

Tester thoughts: I slip on one of these bands (over leggings!) for some lateral resistance on specific leg and glute exercises, and it’s always a next-level burn.