7 min read · Published May 16, 2026

8 best glute band exercises (with the right band for each)

Hip thrusts, kickbacks, lateral walks, monster walks, and more. Eight exercises, the band weight that makes each one work, and how to program them.

Glute bands are the cheapest hypertrophy upgrade in your gym bag. The right band, around the right joint, on the right exercise, will burn your glutes harder than three sets of bodyweight squats. Below: 8 exercises that show up most on @myplayfit, the band each one wants, and the cue that makes it click.

1. Banded hip thrust

Loop a heavy band (Purple 70 lb or Green 100 lb) over your hips, anchor the other end under both feet. Hip-thrust as normal. The band loads the top of the rep — exactly where most lifters lose tension.

2. Banded squat (knee band)

2-inch fabric band above the knees. Squat normally. The band fights knee valgus — your job is to push your knees out into the band the whole rep. Glute medius does the work.

3. Lateral walk

Fabric loop above the knees or around the ankles. Quarter-squat position, take 10-20 small side-steps each direction. Don't let your hips bob up and down — stay low.

4. Monster walk

Same setup as lateral walks but step diagonally forward and back. Hits the glute medius and minimus from a different angle. Brutal as a finisher.

5. Glute kickback

Loop a Red 30 lb or Black 50 lb band around your ankles. On all fours, kick one leg back and up. Slow descent. 12-15 reps each side. Squeeze at the top.

6. Standing kickback

Same band setup. Standing. Kick one leg straight back, contract, slow descent. Easier to load with band tension if you anchor one end to a low pole.

7. Crab walk

Fabric band above ankles. Get into a half-squat. Walk forward 10 steps, back 10 steps, side-to-side 10 steps each way. One round. Three rounds and you'll feel it.

8. Banded glute bridge

Lying on your back, knees bent, fabric band above knees. Bridge up. Press knees out into the band at the top. Hold for 2 seconds, lower. Looks easy. Isn't.

Programming

If you have 10 minutes after your main lift: pick 3 exercises from above, do 3 sets each. If you only do bands: pick 5 exercises, run them as a circuit, repeat the circuit 3 times. 2-3 glute band sessions per week is enough — your glutes recover fast but they fatigue locally so don't go to failure on every set.