Resistance bands: which to choose and 6 exercises for glutes and legs

A band is one of the cheapest ways to add load at home once bodyweight exercises get easy. It fits in a pocket and suits a small flat.

Does it really work? A meta-analysis by Lopes and colleagues (2019) pooled 8 studies comparing training with elastic resistance and with conventional weights (machines, dumbbells). Strength gains in the legs and arms were comparable across different groups of participants and different programs. There aren't many studies, so the conclusion is still preliminary.

Types of bands

For leg and glute workouts at home, start with a fabric mini loop. For the upper body, a long loop or a tube with handles is useful.

What resistance to get

Brands mark resistance with colours or letters, but there's no single standard: one brand's "medium" can be stiffer than another's "heavy". Go by feel:

• Light. You can do 20-25 glute bridges and your muscles are only starting to tire.
• Medium. 12-15 reps take effort, the last 2-3 are hard.
• Heavy. 8-10 reps at your limit.

A beginner is best off with a set of 2-3 loops. Use the light one for abductions and warm-ups, the medium one for bridges and squats.

6 exercises with a mini loop

Do 3 rounds: 12-15 reps of each exercise, 60 seconds of rest between rounds. The whole workout takes about 20 minutes including the warm-up.

1. Banded glute bridge. Lie on your back, feet on the floor, band above your knees. Lift your hips while gently pushing your knees out against the band. Pause at the top for 1 second.
2. Banded squat. Band above your knees, feet shoulder-width apart. As you squat, keep your knees in line with your toes and don't let the band pull them in. We cover squat technique in detail in the squat article.
3. Half-squat side steps. Band above the knees or on the shins. Drop into a shallow squat and take 10 steps to the side, then back. Don't bring your feet fully together.
4. Quadruped kickback. Band above your knees. Without arching your lower back, push your bent leg back and up until your thigh is parallel to the floor. Reps on each leg.
5. Clamshell. Lie on your side, knees bent, feet together, band above your knees. Lift the top knee without separating your feet. Don't let your hips roll back.
6. Standing side leg raise. Hold a wall, band on your shins. Move your straight leg out to the side by 20-30 centimetres, torso upright.

How to progress with bands

When 15 reps with a band get easy, you have three options:

1. Take a stiffer band.
2. Stack two bands or move the band lower, onto your shins: a longer lever means a higher load.
3. Slow the movement down and add a pause at the hardest point.

Bands combine well with bodyweight exercises. For example, you can swap the regular bridge and squat in the 20-minute circuit workout for banded versions.

What to check when buying

• A fabric loop width of 5-8 cm: narrow ones roll up more often.
• A rubberised strip inside the fabric so the loop doesn't slip on leggings.
• Neat seams with no loose threads.
• If you're allergic to latex, choose fabric or latex-free (TPE) bands and check the material on the packaging.

This article is general in nature and is not medical advice. If you have a chronic condition, an injury, are pregnant or feel pain during exercise, discuss the load with a doctor first. Learn more