A Glute-Focused 10 Exercise CLX Resistance Band Workout (2024)

Looking for a workout that targets the glutes? Whether you’re enhancing your patient’s workout routine or helping them work out the kinks after sitting all day, these exercises focus on toning the glutes, as well as other muscle groups for a well-rounded workout. All that’s needed for these 10 exercises is a THERABAND CLX Resistance Band. Learn more about the glutes and share these resistance band glute exercises with your patients!

What are the Glutes?

The gluteal muscles are the muscles grouping that makes up the buttocks. It includes:

• Gluteus maximus
• Gluteus medius
• Gluteus minimus

These muscles work together to control extension, internal rotation, and abduction of the hip to keep us upright, balanced, and moving forward.

Benefits of Glute-Focused Exercises

Adding glute-focused exercises into your workout routine can benefit activities you do every day, like sitting, standing, and walking. Here are some of the benefits of adding glute muscle exercises to your workout:

• Building strength in the buttocks and lower back help support the lower and reduce back pain.
• The gluteal muscle group works with other muscles in the posterior chain (which includes muscle groups from the upper back to calf muscles) to strengthen your back and improve posture.
• Strengthening the posterior chain optimizes your performance when accelerating, decelerating, and changing directions. Strong glutes not only affect your performance, but they also decrease the risk of pulled muscles and other injuries.

10 THERABAND CLX Glute Exercises

Choose your resistance band and get started with your glute exercises at home now!

Start with 10 repetitions for each CLX exercise and increase the reps as you grow stronger. If 10 seems like a lot, work your way up to 10 reps of resistance band exercises for legs and glutes!

1. CLX Donkey Kicks

Muscles exercised: Glutes

• Sit on the floor
• Place one THERABAND CLX loop band end around each foot
• Get into position on all fours, resting on your forearms and knees, holding the middle of the CLX in both hands
• Kick one leg up into a donkey kick, leading with your heel
• Keep your core tight throughout this exercise
• Repeat without letting your working leg touch the ground
• Switch sides and repeat

2. CLX In and Outs

Muscles exercised: Rectus abdominis

• Sit on the floor
• Loop the middle of the CLX resistance band on your quads, above your knees, with a seal between them
• Place one hand in each end loop
• Balance with your knees at your chest and your arms wrapped around your knees in a ball position
• Tighten your core, and create a ‘V’ position, extending your legs straight out and your arms out to the side
• Return to your starting position
• Repeat

3. CLX Fire Hydrant

Muscles exercised: Glutes and core

• Sit on the floor
• Place one end loop around each foot
• Get into position on all fours, resting on your forearms and knees, holding the middle of the CLX band in both hands
• Bring one leg up, 90 degrees to the side, and then kick and extend the leg
• Bring your leg back in and then down
• Repeat, remember not to drop your hips
• Switch sides and repeat

4. CLX Seated Row

Muscles exercised: Rhomboids, trapezius, and latissimus dorsi

• Sit down on the floor
• Extend your legs straight out in front of you
• Place each foot into one of the center CLX loops with a seal between them
• Cross the CLX workout band in front of you to create an ‘X’
• Grip one end loop in each hand, take a loop away to increase resistance
• With a slight bend in your knees, pull your elbows back squeezing your shoulder blades together
• Keep your core tight during this exercise
• Return to your starting position
• Repeat

5. CLX Glute Circle Raise

Muscles exercised: Glutes and hip flexors

• Sit on the floor with your right leg tucked beneath you and your right arm supporting you
• Place your left foot in the middle of your CLX resistance band so it wraps around the bottom of your foot and hold the ends of the band in your left hand
• Extend your left leg and move your leg in a circle twice, then raise your left leg
• Repeat this movement, (circle, circle, raise) remembering to keep your core tight
• Switch sides and repeat

6. CLX Glute In-and-Out Raise

Muscles exercised: Glutes and core

• Sit on the floor with right leg tucked beneath you and your right arm supporting you
• Place your left foot in the middle of your THERABAND CLX band so it wraps around the bottom of your foot and hold the ends of the band in your left hand
• Raise and extend your left leg
• Keep your band tight and your arm at your side
• Bend your left knee, extend out, and then raise your left leg
• Repeat (in, out, and raise)
• Switch sides and repeat

7. CLX Lateral Forward Lunge

Muscles exercised: Quadriceps, hamstrings, glutes, obliques, gastrocnemius, and hip flexors

• Place the middle CLX loops on your quads, above your knees, with a seal between them
• Loop one end loop around each hand, keeping your hand open
• Perform a forward lunge, step forward with your right leg, making sure your knee doesn’t go over your toes while bringing your left knee towards the floor
• Stand up
• Perform a lateral lunge, stepping out to the side with your right leg and leaning to the right side, while keeping your arms extended
• Stand up
• Repeat
• Switch sides and repeat

8. CLX Glute Lateral Raise

Muscles exercised: Glutes and hip flexors

• Sit on the floor with right leg tucked beneath you and your right arm supporting you
• Place your left foot in the middle of your CLX workout band so it wraps around the bottom of your foot and hold the end loops of the band in your left hand
• Extend your left leg out at a 45-degree angle
• With your foot flexed and chest up, move your left leg up and down in small flutter movements
• Switch sides and repeat

9. CLX Rainbow

Muscles exercised: Glutes

• Sit on the floor
• Place one end loop around each foot
• Get into position on all fours, resting on your forearms and knees, holding the middle of the CLX resistance band in both hands
• Extend your left leg out, then reach it up and over your right leg, crossing it over without touching the ground
• Bring your left leg back up, over, and out towards the floor to create a “rainbow” shape
• Repeat
• Switch sides and repeat

10. CLX Lateral Walk

Muscles exercised: Quadriceps, glutes, and adductors

• Place the middle CLX loops on your quads, above your knees, with a seal between them
• Hold one end loop in each hand
• Stand in an athletic stance with a slight bend in your knees
• Step out to the side, bring your feet together, and step out again
• Repeat your steps in the opposite direction
• Repeat

You did it, you’ve now completed your THERABAND CLX glute-focused workout! Be sure to cool down, stretch, and take a break. If you’re left with any lingering tight or sore muscles, try the glute trigger point release with the THERABAND Massage Roller+ and some of these products to relieve the pain.

For your next workout, check out even more THERABAND CLX exercises.

Medical Disclaimer: The information provided on this site, including text, graphics, images, and other material are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.