Want a tight, toned back without spending hours in the gym? This 10-minute resistance band glute training is one of my favorite ways to tone and strengthen the muscles that support your hips, posture, and lower body, especially during life.
If you’re already doing squats and lunges, you’re off to a good start. But adding resistance bands can take your glute training to the next level by increasing muscle activation and helping you target your back from multiple angles. That means better power, more stability, and yes, stronger booty too.
As a trainer in my 60s, I love resistance bands because they are lightweight, portable, functional, and incredibly effective. You can use them at home, while traveling, or even to shoot a quick workout between meetings. No fancy gym needed.
This butt band workout includes four simple exercises that work your glutes, legs, and core in just 10 minutes. Whether you’re over 40, navigating menopause, or just looking for a low-impact, high-intensity workout, these moves can help you feel strong and confident.
Strength training over 50 has many benefits, including slowing down the aging process!
Resistance Band Butt Workout Instructions
Do it 2-3 sets of 15-20 reps with each movement, 3-5 days a week. Trust me, your glutes will thank you.
Let’s dive in!
Squats are a great body workout that will keep you strong!
Target: Glutes, quads, core
- Stand on a resistance band with feet hip-width apart.
- Hold the handles so that the belt runs behind your arms and over your shoulders.
- Go down into a squat, push your hips back and keep the weight on your heels.
- Slowly return to standing, squeezing your glutes up.
- Keep your spine tight and spine long, don’t lean forward.
Pro tip: Add heart rate down for more burn!
2. Lunge with Resistance Band Bicep Curl
This resistance band bonus bicep curl targets your glutes, and your arms at the same time! You may also enjoy these 5 exercises to make your arms over 50!
Target: Glutes, quads, hamstrings, biceps
- Place your ball right foot in the band.
- Hold the handles in front of your thighs, palms facing up.
- Your step left foot back, keeping the heel off the ground.
- Lower your back knee to the floor as your front knee bends to 90 degrees.
- At the same time, do a bicep curl.
- Press through the front heel to return to start.
Pro tip: Repeat on both sides.
3. Resistance Band Deadlift
The deadlift resistance band exercise targets your glutes, hamstrings, and back! It’s a great way to build muscle after menopause!
Target: Glutes, hamstrings, lower back
- Stand with both feet on the band, hip-width apart.
- Hold the handles with a slight bend in your elbows, keeping them close to your body.
- Lead through the hips, keeping your spine long and spine tight, lowering your torso down.
- Stand where your back is parallel to the floor.
- Squeeze your glutes and hamstrings to return to standing.
Pro tip: Focus on slow, controlled movements for maximum results.
4. Straight-Leg Glute Kickback
Target: Glutes (especially glute max and medius), core
- Stand with your feet on the band, hip width apart.
- Hold the handles at your waist.
- To keep your spine strong, stretch right leg diagonally behind you.
- Keep your leg straight and press the heel.
- Do all the reps on one leg, then switch, or the other leg.
Pro tip: You will hear this one where it counts!
How to Choose the Right Resistance Band
Let’s talk gear. The right level of resistance is key to getting results without risking injury.
Pro tip: You have to reach moderate to severe muscle fatigue between 15-20 reps. If your band feels too light, it probably is. Is it too difficult? You won’t be able to move through a full range of motion.
If you are just starting out, here is my recommendation for some resistance bands. I used a long band with handles for this workout. They are efficient and affordable and a quality company. I have worked with SPRI for over ten years and they are the gold standard when it comes to resistance tubes.
The yellow band is great for seniors and/or stretching. The green band is good for beginners and the red band is what I use. Good for medium strength.
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Glute training doesn’t have to take hours. This quick booty band workout is proof that with just a few moves, you can target and tone your glutes in 10 minutes flat.
I would love to hear from you! Are you already using resistance bands for your workout? What’s your favorite backside move? Leave a comment below and let’s talk about the benefits of loot.
