Where should I position a glute band?

For most exercises, place the band just above or below the knees. Keep gentle tension on it throughout the movement by pressing your knees or feet outwards.

How often should I do glute band exercises?

Two or three sessions a week works well, with a rest day in between. Step up a resistance level when your target reps start to feel easy.

Are fabric bands better than latex loops?

Fabric bands grip and stay in place, so they do not roll up or pinch during squats and hip thrusts. They also tend to feel more supportive and last longer.

Fabric Glute Resistance Band Exercises: A Simple Home Routine

Fabric glute resistance bands are one of the easiest ways to train your glutes and hips at home. They grip and stay put where latex loops roll and pinch, so you can focus on the exercise. Here is how to choose your resistance and a simple six-move routine.

Why fabric bands?

Fabric bands are woven, so they hold their place on the skin or over leggings and will not roll up or snap. They tend to feel more supportive and last longer than thin latex loops, which makes them ideal for glute and hip work.

Choosing your resistance

Light for warm-ups, activation and beginners
Medium for most everyday training
Heavy for stronger lifters and loaded work

If you are not sure, the three-band set lets you progress across all levels.

A simple six-move glute routine

1. Glute bridge

Band just above the knees, lie on your back, knees bent.
Press your knees out against the band and lift your hips.
Squeeze at the top, then lower slowly. 12 to 15 reps.

2. Banded squat

Band above the knees, feet hip-width apart.
Push your knees out so they track over your toes.
Squat down and drive back up. 12 to 15 reps.

3. Clamshell

Band above the knees, lie on your side with knees bent.
Keep your feet together and lift the top knee.
Lower with control. 12 to 15 reps each side.

4. Hip thrust

Band above the knees, upper back against a sofa or bench.
Drive through your heels to lift your hips, pressing out against the band.
Lower slowly. 10 to 12 reps.

5. Lateral band walk

Band above the knees, drop into a half-squat.
Step sideways, keeping tension on the band.
Take 10 steps each way.

6. Standing kickback

Band above the knees or ankles, hold a wall for balance.
Kick one leg straight back, squeezing the glute.
Return with control. 12 reps each side.

How to program it

Run through the six moves as a circuit, 2 to 3 rounds, two or three times a week. Rest a day between sessions and step up a resistance level when the reps start to feel easy.

Shop the kit

Fabric Glute Resistance Band pick a single resistance
Glute Band Set all three resistances to progress
Silicone Dumbbells to load your squats and hip thrusts
Core Sliders for low-impact core and glute work

Browse the full Strength range.

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