MG crew · Strength & Fitness · Everyday gym sessions.
Updated October 2026 · 5 min read
“I want stronger glutes, but I’m busy and I’d rather train at home. Where do I start?”
Start with a band and four moves. This is the routine I give women who train at home: no machines, about 25 minutes, and a short video for every exercise so you can copy the movement. I use the Might&Glory Glute Force Bands, a set of three fabric bands, so you can go heavier as you get stronger.
- Four band exercises: glute bridge, band squat, side step and kickback. About 25 minutes.
- Train your glutes 2 to 3 times a week, with a rest day in between.
- Start with the Medium band. Move up to Heavy and Super Heavy when your last reps feel easy.
- The Glute Force Bands are anti-slip fabric, so they stay in place during squats, kickbacks and side steps.
Why strong glutes matter
Your glutes are the biggest muscles in your hips. When they are strong they help you stand tall, steady your hips and knees, and take some of the load off your lower back when you lift your kids, carry shopping or climb stairs. For mums and for women who train around a busy day, that matters more than how the workout looks.
Meet the MG Bands
The Might&Glory Glute Force Bands come as a set of three bands in a snow camo print, one for each stage of your progress. They are made of durable, anti-slip fabric rather than thin rubber, which is why they stay put on your thighs.
- Medium (15 to 25 lb, 6 to 11 kg): start here. Good for bridges, kickbacks and learning the movements.
- Heavy (25 to 35 lb, 11 to 16 kg): for squats and side steps once the Medium band feels easy.
- Super Heavy (35 to 50 lb, 16 to 23 kg): for when you are strong and want a real challenge.
Your home glute workout
Do the four exercises in order and rest as listed. Put the band on your thighs, just above your knees, for all four. Warm up for 5 to 10 minutes first with leg swings and bodyweight squats.
1. Glute bridge with band
Lie on your back with your knees bent and your feet flat, hip-width apart, the band just above your knees. Press through your heels and lift your hips until your body makes a straight line from shoulders to knees. Squeeze your glutes at the top for a second, then lower slowly.
2. Band squat
Stand with your feet shoulder-width apart and the band above your knees. Send your hips back and down, keep your chest up and push your knees out against the band. Stand back up and squeeze your glutes at the top.
3. Side step with band
Sink into a small squat with your hips back and your toes pointing forward. Take a step to the side, then bring the other foot in without letting the band go slack. Keep your hips low the whole time and do all your steps one way before you switch.
4. Glute kickback with band
Start on all fours with your hands under your shoulders and your knees under your hips, the band above your knees. Keep your back flat, kick one leg back and up, squeeze your glute at the top, then bring the knee back under you. Finish one side, then switch.
How to build your week
- Stay consistent: do this workout 2 to 3 times a week with a rest day between sessions.
- Progress slowly: add a few reps, lower more slowly, then move to the next band.
- Track it: write down your reps and band level each session so you can see yourself improving.
- Balance your week: mix in other lower-body work and let your body recover, because that is when your muscles adapt.
Four mistakes to avoid
1. Letting your knees collapse in. It takes the work away from your glutes and puts it on your knees. Fix: push your knees out against the band on every rep.
2. Rushing the reps. Fast reps use momentum instead of your glutes. Fix: take about three seconds to lower on bridges and squats.
3. Arching your lower back on kickbacks. You lose the glute squeeze and load your back instead. Fix: keep your ribs down, shorten the kick and squeeze at the top.
4. Choosing a band that is too heavy. Your form breaks down before your glutes get tired. Fix: start with the Medium band and move up when the last reps feel easy.
What I’d put in your bag
Set of three anti-slip fabric bands: Medium, Heavy and Super Heavy.
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Seamless, stays put through squats and kickbacks.
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Seamless sports bra for home or the gym.
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Loose tank that covers your midriff and moves with you.
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Questions people ask me
How often should I do this workout?
Two to three times a week, with a rest day between sessions, so your glutes can recover.
Which band level should I start with?
The Medium band for most people. Use it until your last reps feel easy, then move to Heavy for squats and side steps.
Will the band roll up my legs?
The Glute Force Bands are anti-slip fabric, so they stay in place during squats, kickbacks and side steps. Wear the band on your thighs just above your knees.
Can I build my glutes at home with only bands?
Yes, to start. Adding reps, lowering more slowly and moving up a band all make the exercises harder. Many women add dumbbells or a gym routine later.
I only have 20 minutes. Is that enough?
Yes. Do the glute bridge and the band squat first, then add the side step and the kickback when you have time. Doing a short session beats skipping it.
Keep going
- Sara’s women’s gym wear guide
- Your first gym bag: Sara and Jabbar’s list
- Bella’s squat guide
- Everything for everyday training: the Strength & Fitness hub
This guide is general training information, not medical advice. If you have an injury or ongoing pain, talk to a physiotherapist or doctor before training.
Sara is an illustrative MG crew character created for our brand. The coaching here is written by the MG Activewear team.
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