10-Minute Resistance Band Glute Workout for a Stronger, Lifted Butt

Want a stronger, lifted backside without spending hours in the gym? This 10-minute resistance band glute workout is one of my favorite ways to tone and strengthen the muscles that support your hips, posture, and lower body, especially in midlife.

If you’re already doing squats and lunges, you’re off to a great start. But adding resistance bands can take your glute training to the next level by increasing muscle activation and helping you target your backside from multiple angles. That means better strength, more stability, and yes, a firmer booty too.

As a trainer in my 60s, I love resistance bands because they’re lightweight, portable, joint-friendly, and incredibly effective. You can use them at home, while traveling, or even squeeze in a quick workout between meetings. No fancy gym required.

This resistance band butt workout includes four simple exercises that work your glutes, legs, and core in just 10 minutes. Whether you’re over 40, navigating menopause, or simply looking for a low-impact strength workout, these moves can help you feel strong and confident.

Strength training over 50 has so many benefits, including slowing the aging process!

Resistance Band Butt Workout Instructions

Do 2–3 sets of 15–20 reps for each move, 3–5 days a week. Trust me, your glutes will thank you.

Let’s dive in!

1. Basic Resistance Band Squat

Squats are a great functional fitness exercise that will keep you strong!

Targets: Glutes, quads, core

• Stand on the resistance band with feet hip-width apart.
• Hold the handles so the band runs behind your arms and over your shoulders.
• Lower into a squat, pushing your hips back and keeping the weight in your heels.
• Slowly return to standing, squeezing your glutes at the top.
• Keep your core engaged and spine tall, no leaning forward.

Pro Tip: Add a pulse at the bottom for extra burn!

2. Lunge with Resistance Band Bicep Curl

This resistance band lunge with bonus bicep curl targets your glutes, and your arms at the same time! You may also enjoy these 5 exercises to tone your arms over 50!

Targets: Glutes, quads, hamstrings, biceps

• Place the ball of your right foot on the band.
• Hold handles in front of your thighs, palms facing up.
• Step your left foot back, keeping the heel off the ground.
• Lower your back knee toward the floor as your front knee bends to 90 degrees.
• At the same time, perform a bicep curl.
• Press through the front heel to return to start.

Pro Tip: Repeat on both sides.

3. Resistance Band Deadlift

The resistance band deadlift exercise targets your glutes, hamstring, and your back! It’s a great way to build muscle after menopause!

Targets: 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.
• Hinge at the hips, keeping your spine long and core engaged, lowering your torso toward the floor.
• Stop when your back is parallel to the floor.
• Squeeze your glutes and hamstrings to return to standing.

Pro Tip: Focus on slow, controlled movement for max results.

4. Straight-Leg Glute Kickback

Targets: Glutes (especially glute max and medius), core

• Stand with feet on the band, hip-width apart.
• Hold the handles at your hips.
• Keeping your core tight, extend your right leg diagonally behind you.
• Keep your leg straight and press through the heel.
• Do all reps on one leg, then switch, or alternate legs.

Pro Tip: You’ll feel this one right where it counts!

How to Choose the Right Resistance Band

Let’s talk about gear. The right resistance level is key to getting results without risking injury.

Pro tip: You should reach moderate to max muscle fatigue between 15-20 reps. If your band feels too easy, it probably is. Too hard? You won’t be able to move through the full range of motion.

If you are just getting started, here is my recommendation for some resistance bands. I used the long band with handles in this workout. They are effective and affordable and a quality company. I worked with SPRI for over a decade and they are the gold standard when it comes to resistance tubing.

The yellow band is great for seniors and/or for stretching. The green band is great for beginners and the red band is what I use. It’s great for medium strength.

Glute training doesn’t have to take hours. This quick resistance band booty workout is proof that with just a few simple moves, you can target and tone your glutes in 10 minutes flat.

I’d love to hear from you! Are you already using resistance bands in your workouts? What’s your favorite move for toning your backside? Drop a comment below and let’s talk booty gains.