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If I had to pick my favorite muscle group to train, I would without a doubt say the gluteus muscles. I love training glutes—whether it be with a barbell, dumbbell, or a set of bands.
Needless to say, I’m pretty excited to be delivering you a curated list of the best resistance bands for glutes. If you’re ready to bring your glute training to the next level, a high-quality set of resistance bands is all you’ll need to start building muscle and size.
Testing Resistance Bands of All Shapes and Sizes
At Garage Gym Reviews, we’ve had our hands on nearly every type of resistance band out there—from tube bands to mini loop bands. We’re also a group of fitness industry professionals including certified personal trainers, Olympic athletes, nutrition coaches, and CrossFit Level 1 Trainers. In our collective years of training and coaching, resistance bands have been staple for both full-body workouts and isolation exercises alike.
8 Best Resistance Bands For Glutes
- Best Overall Resistance Bands for Glutes: Mark Bell Sling Shot Hip Circle
- Best Budget Resistance Bands for Glutes: Fringe Sport Mini Bands
- Best Fabric Resistance Band for Glutes: BC Strength Glute Loop
- Best Durable Resistance Bands for Glutes: Titan Fitness Loop Resistance Bands
- Best Resistance Bands for Glutes with Handles: Rogue Tube Bands
- Best Resistance Bands for Glutes on Amazon: Gritin Bands
- Best Kit Resistance Bands for Glutes: Bodylastics Resistance Bands Set
- Best Adjustable Resistance Bands for Glutes: TRX Glute Bands
Best Overall Resistance Bands for Glutes: Mark Bell Sling Shot Hip Circle
Good for: Anyone looking for a booty pump or activation before barbell squats and deadlifts
- Flat surface designed to fit above the knee
- Offers level 2 resistance
- Activates glutes and lower-body muscles
- Strengthen hip abductors and external rotators
- Claimed to not slide or slip during use
Pros & Cons
- Reported to stay in place
- Sizing may be off
- Not enough resistance for elite athletes
The Mark Bell Sling Shot Hip Circle is our top pick because it’s not too heavy and not too light—it’s the momma bear of mini loop glute bands. It has ideal resistance for everything from clamshells to warm-up barbell squats.
The website offers both lighter and heavier bands, but the original Hip Circle is just right and comes in three different sizes: medium, large, and extra large. When using the size chart you’ll notice it doesn’t give measurements, but rather suggestions based on your body weight. I also like the fact you can choose from colors like blue, green, pink, and orange, just to name a few.
I personally have—and regularly use—the Hip Circle, size large, in blue. My husband and I both use it for warm-up squats, making a bodyweight glute bridge more difficult, and stabilizing the gluteus medius with lateral band walks. We’ve had the same Hip Circle for about six years and just recently it started showing some wear and tear—but still works perfectly! The website mentions that the elastic can ripple, but notes that if you notice this too soon after your purchase, you can contact customer service with a photo of your Hip Circle and proof of purchase.
It’s also worth noting that the $22 for the resistance band does not include the $5 fee for flat rate standard shipping.
|What’s included||1 Hip Circle band and 3 lower body workouts with video tutorials and a downloadable PDF|
|Material||Cloth and elastic|
|Circumference||26” (M), 30” (L), 32” (XL)|
Best Budget Resistance Bands for Glutes: Fringe Sport Mini Bands
Good for: Athletes with a focus on speed training or folks returning to exercise post-injury
Fringe Sport Mini Bands come in a variety of resistance levels. You can purchase a single band for $6 apiece or a variety pack with all four levels of resistance—ranging from extra light to heavy—for $19.
When I work with clients, I prefer using this type of rubber band for monster walks, lateral steps, and hip flexor warm ups with marching involved.
Although I love the comfort of a fabric glute band, I will admit that some exercises just need the instant reaction time you get from highly stretchy, rubbery material. The Fringe Mini Bands are 9 inches long, which is shorter than you’ll see on some of the fabric bands.
It also means that it doesn’t take much movement to fully stretch out the band. Because of this, these bands are ideal for athletic-style training and short range of motion exercises common in physical therapy.
|What’s included||4 bands (yellow, green, blue, red)|
|Dimensions||9” L x 2” W|
Best Fabric Resistance Bands for Glutes: BC Strength Glute Loop
Good for: Anyone who wants a booty band for specific glute workouts
Pros & Cons
- Constructed of durable fabric
- Interwoven elastic bands hold up for a long time
- Come in six different resistance levels
- Can buy in a set or in singles
- Fabric isn’t water-or sweat-resistant
- Fabric can feel itchy at times
There are a lot of fabric booty bands on the market these days, but the BC Strength Glute Loop might take the cake with a high-quality elasticated grippy fabric for a comfortable, non-slip fit around your thighs or ankles.
Owner and founder of BC Strength, Bret Contraras is well known in the strength training community as the Glute Guy. He has his Ph.D. in Sport Science, he has authored and co-authored multiple books, and manufactured (and popularized) the Hip Thruster, which is a piece of exercise equipment designed for hip thrusts.
The Glute Loop compares most similarly to the Hip Circle, but with a price tag that can save you a few bucks. The base price for one band is $20 and shipping is calculated based on your location (which was under $3 for where I live in Maine, for reference).
The Glute Loop also comes in two different sizes (small/medium and large/extra large) and three different strengths (regular, strong, and extra strong). These options allow you to make a choice based not only on your size but your goals and how much resistance you’re looking for in a glute band.
|What’s included||1 resistance band|
|Material||Cloth and elastic|
|Dimensions||13” L x 3” W (S/M), 15” L x 3” W (L/XL)|
Best Durable Resistance Bands for Glutes: Titan Fitness Loop Resistance Bands
Good for: Anyone looking for heavy-duty latex mini bands with up to 120 pounds of resistance
Titan Loop Resistance Bands
- Pack of 8 for under $50
- One-year warranty
- Surprisingly thick
Pros & Cons
- These come with a one year warranty
- Much more durable construction than the average loop resistance band
- Good value (Get 8 resistance bands)
- Smell strongly when coming out of the package
- Limited options of exercises to do with these bands
Most latex mini bands are pretty thin and easy to stretch. The Titan Fitness Loop Resistance Bands offer a thicker and heavier alternative to the traditional latex rubber bands on the market.
I will say, these bands can be quite intense for beginners or up against bare skin. The material is more sturdy and won’t roll and pinch like other bands, however the resistance is strong enough not to be suitable for all exercises, especially small movements like clamshells.
The Titian set comes with four different bands, all 12 inches in length, but varying in resistance. The red offers the least resistance with 15 to 30 pounds, black equates to 40 to 70 pounds, purple is equal to 60 to 100 pounds, and lastly, the green band allows for 70 to 120 pounds of band tension.
As a whole pack (even the lightest band) I’d call this an extra heavy kit of mini loop bands. These are for folks serious about glute training, muscle activation, and mobility.
|What’s included||4 bands (red, black, purple, green)|
Best Resistance Bands for Glutes with Handles: Rogue Tube Bands
Good for: Both glute specific and full-body resistance band workouts
Rogue Tube Bands
- Made extremely well
- Option to purchase just one or in a set
- Comfortable handles
Pros & Cons
- High quality handles with textured grip
- Well-made bands
- Fairly portable
- Resistance tension isn’t printed on the tube bands
- Sometimes squeak while in use
- On the shorter side
The Rogue Tube Bands are a versatile set of resistance bands that are not specifically designed for just your glutes, but full-body workouts, too. The complete variety pack includes six different bands ranging from minimal resistance (designed for beginners and mobility drills) to over 60 pounds of resistance with a super heavy tube band.
You can use tube bands and the accompanying handles for everything from lunges to shoulder raises. The great thing about the Rogue Tube Bands is that you can combine multiple bands to get the resistance you need and quickly change out bands for different exercises.
Although tube bands function differently than mini bands for glutes, you can still perform compound movements that are highly effective for the muscle group. The main difference is that tube bands need to be anchored by your own feet or a secure attachment in your home gym, while mini bands are self-contained around your own legs.
The 48-inch length of these bands (plus the handles) makes them more versatile for a variety of other exercises (including upper body movements like rows and chest flyes). Movements like squats and lunges are easy to perform with tube bands and target the quadriceps as well as the gluteus muscles. Banded deadlifts with tube bands are another way to engage the glutes as well as your hamstrings—both muscles essential for any hip hinging pattern.
|Price||$75 for complete package|
|What’s included||Pack of 6 bands and handles|
Best Resistance Bands for Glutes on Amazon: Gritin Bands
Good for: Beginners or folks looking for options to perform low-impact resistance training
- Affordable at under $10
- 5 color-coded options
- Resistance clearly marked
- Lightweight and portable
Pros & Cons
- Budget friendly at under $15
- Good for beginners
- Come with small carrying bag
- Compact and easy to store
- Limited movement options due to them being loop resistance bands
- Not suitable for more advanced strength training
- Don’t feel particularly durable
The Gritin Bands purchased from Amazon are quite the steal and will cost you anywhere from $9 to $11 depending on what color variety you choose. These mini loop bands are quite small, measuring just under 6 inches in length, but they are also very stretchy and pliable.
Because of the small size, these bands won’t be suitable for everyone. However, they offer quite a bit of stretch and for the right person will work well for squats, glute bridges, kickbacks, and monster walks.
These bands are an ideal addition to your home gym if you’re new to fitness, returning to exercise from physical therapy, or you’re looking for a low-impact method to train your lower body. The pack includes five bands ranging from the lightest band at 5 to 10 pounds of resistance to the heaviest in this set that offers 30 to 40 pounds of resistance.
RELATED: What is Resistance Training?
|Price||About $10 on Amazon|
|What’s included||5 bands (light to xx-heavy), carrying bag|
Best Resistance Band Kit for Glutes: Bodylastics Resistance Bands Set
Good for: Anyone looking for versatility with lower-body exercises and glute training
Bodylastics Resistance Bands
- 3 options for exercise kits
- Anti-snap construction
- Comes with travel bag and workout instructions
- Stackable for increased resistance
Pros & Cons
- Priced affordably
- Options to buy 5, 6, or 7 bands
- Snap-reduction design
- Commercial-grade handles
- Stackable for more resistance
- No covering on the tubes
- Ankle straps may not be the most durable
- Uses latex, which may trigger some allergies
These Bodylastics Resistance Bands are tube bands with handles that come in a set of six bands ranging from 3 pounds of resistance to 23 pounds of resistance. You can use one band alone or add even more challenge to your resistance band exercises by combining more than one band at time.
In addition to six different bands, this Bodylastics set also comes with two handles, two ankle straps, and a door anchor. These attachments offer even more variety for glute exercise variations or stabilization drills.
With the door anchor and one ankle strap, you can easily turn this affordable resistance band kit into an at-home functional trainer with kick backs and hip abduction movements.
|Price||About $50 on Amazon|
|What’s included||6 bands, 2 handles, 2 ankle straps, door anchor, and carrying bag|
|Band length||45” (not confirmed by Bodylastics)|
Best Adjustable Band for Glutes: TRX Glute Bands
Good for: Folks who want a customized fit to fabric resistance bands
The TRX brand is best known for suspension training systems—you know, those really difficult straps for inverted rows. Well, the brand also offers an adjustable mini loop band for a customized fit during bridges and donkey kicks.
TRX Glute Bands are sold in a set of three bands ranging from light to heavy resistance. The unique feature is the strap adjuster (an apparatus you might see on a duffle bag strap or a bra strap) that allows you to adjust the length of the band from 12 to 24 inches. This is a truly unique feature and can accommodate a large range of folks.
As a personal trainer, I will say having that option to customize your fit is important for both people on the smaller side and those who are larger. This style of fabric loop bands can easily fall out of place if someone is particularly lean, and folks on the larger side can struggle with getting bands on and off. I think the plastic strap adjuster (sometimes called a slider) is a fantastic way to remedy that problem and make glute gain accessible for all shapes and sizes.
Most customer reviews on the website rave about the fit and many folks state these bands stay in place without any rolling or bunching.
|What’s included||3 bands (light, medium, heavy) and a mesh carrying bag|
Other Resistance Bands for Glutes We Researched
- Rogue Monster Bands: These are versatile bands and can be used for glute training, but I think the Rogee Tube Bands are a better choice if you’re looking for more glute specific training options.
- Gorilla Bow: These bands are ideal for squats and lunges. Yes, those movements engage your glutes, but I thought it wasn’t specific enough to make this list.
- LeCardio Fitness Woven Tension Bands: Although we haven’t tested these bands, based on my research I didn’t think this brand had enough to offer to rise above the other fabric bands featured on this list.
How We Picked and Tested
Before curating this list of resistance bands for glutes, here are some things the GGR team and I considered:
- Price: We wanted to include a range of budget-friendly and more high-end bands, but with the idea that bands should be an affordable way to train at home. All of the multi-band packages are under $80 and single bands are under $25.
- Material: This list includes both fabric and latex bands because we realize that not every type of band is going to suit every type of lifer.
- Versatility: This list has both tube bands and mini bands, because not all bands for glutes have to be loop bands—tube bands offer a variety of ways to train your glute muscles.
- Length: We chose mini bands in a variety of different lengths to help lay out the options of what is available on the market.
- Level of resistance: We wanted to include multi-band packages or bands that are geared toward wide ranges of lifters—including beginners!
Benefits of Resistance Bands for Glutes
I’m a huge proponent of glute training and prioritizing glute-specific movements into my routine (and for my clients). Resistance bands are an accessible and affordable way to engage the glutes, grow the muscle group, and increase overall performance.
Bands Can Help Build Size and Strength
Traditional weight training with a barbell and dumbbell is not the only way to increase muscle strength and size. According to a 2012 study1, the amount of time a muscle is under tension is another way to increase muscle size (aka hypertrophy)—a technique bodybuilders know well. Using resistance bands is one way to create added tension through both the eccentric and concentric ranges of motion.
Activation Before Compound Lifts
The gluteus muscles are a grouping of muscles that make up your butt. They are not only large in size but important in function, too. The glutes are responsible for extending your thigh and externally rotating2 your hip—two major factors to performing a squat or deadlift.
For that reason, it’s important to warm up for compound lifts with movements like glute bridges, clamshells, or kickbacks to bring blood flow to your lower body. A resistance band can help provide feedback and extra resistance to these simple glute exercises.
Glute Strength Aids Daily Activities
Resistance bands offer an accessible way for all types of exercisers at all skill levels to train glutes. Even if you’re not someone who trains with a barbell, adding banded glute exercises to your workout routine can help improve your overall performance.
In fact, strong glutes can help you with your normal and daily life—the glute muscles help you rise from a seated position, straighten your legs from a bent position, and walk up stairs2.
What to Look for in Resistance Bands for Glutes
Before you make that glute-specific resistance band purchase, consider the following:
Resistance bands are often some of the least expensive and most accessible types of equipment for home gyms. You can find a quality set of bands for under $100 and some bands will only cost you around $20 a piece. Some of the bands we featured on this list are fairly inexpensive and might only cost you $10 or $20 for a variety pack. It’s worth noting that the material and construction on those cheaper bands won’t last as long as some of the fabric options.
If you’re looking for a glute-specific band, you’ll want to narrow your focus to mini loop bands. But if you’re looking for a resistance band (or bands) that are designed for more than just lower-body exercises, you’ll want to consider tube bands or large loop bands.
Fabric bands are more likely to hold up after being stretched and pulled through numerous reps and different exercises. Latex and rubber bands will offer instant feedback and lots of kick, but with that tight recoil comes the ability for the band to snap under a lot of pressure.
If you’re shopping for mini loop bands, be sure to double check band length or circumference measurement. Many brands in the fitness industry also manufacture large loop bands, which are popular for pull-up assistance but don’t give you the same effect as a mini band. Mini loop bands are typically 9 to 24 inches in length, while a traditional loop band will be around 40 to 50 inches in length.
Resistance Bands for Glutes FAQs
Do resistance bands build glutes?
You can build glute size and strength with consistent glute training and progressive overload. Weight is not the only factor to building muscle, the amount of time a muscle is under tension is a major factor to muscle hypertrophy, also known as muscle growth.
Which resistance band is best for glutes?
Our team curated eight of the best resistance bands for glutes, and at the top of this list is the Mark Bell Sling Shot Hip Circle.
Are resistance bands better than weights for glutes?
Although one is not better than the other when it comes to free weights versus resistance bands, resistance bands offer a low-impact way to add tension to glute isolation exercises. For glute isolation and activation before big lifts, resistance bands are popular tools for anything that is glute-specific.
What exercise activates the glutes the most?
Glute isolation exercises are some of the best ways to activate the muscle group and bring blood flow to the area—including hip thrusts, glute bridges, single leg bridges, kickbacks (kneeling or standing), and lateral banded steps.
- Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362.
- Elzanie A, Borger J. Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [Updated 2023 Mar 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.
If I had to pick my favorite muscle group to train, I would without a doubt say the gluteus muscles. I love training glutes—whether it be with a barbell, dumbbell, or a set of bands. Needless to say, I’m pretty excited to be delivering you a curated list of the best resistance bands for glutes. If you’re ready to bring your glute training to the next level, a high-quality set of resistance bands is all you’ll need to start building muscle and size. » Read more about: Best Resistance Bands For Glutes (2023): Make Way For Glute Gains » Read more
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