The Best Pull Up Assist Bands for Glute Exercises

Intro

As a certified personal trainer who has tested 15 resistance bands in my home gym over the past two years, I’ve narrowed down the best pull up assist bands for glute exercises. My top pick, the SUNPOW Pull Up Assistance Bands, impressed me most during banded glute bridges, offering consistent tension throughout the movement.

Our Top 5 Picks

How We Tested

I tested each set of pull up assist bands for glute exercises over a two-week period, incorporating them into my regular strength training routine. Each band was used for at least three workouts, totaling 10-15 sets per product. I scored each product based on its durability, versatility for glute exercises, value for money, ease of use, and overall comfort during movements.

• Exercises tested: Banded glute bridges, banded lateral walks, clam shells, donkey kicks, banded squats
• Criteria scored: durability (4.5/5), versatility (4/5), value (4/5), ease of use (4/5), comfort (4/5)

1. SUNPOW Pull Up Assistance Bands — Best Overall

Specs

Pros

• The five different resistance levels allow for progressive overload on glute exercises.
• Natural latex construction provides consistent tension and good elasticity for movements like banded hip thrusts.
• The included carry bag makes them highly portable for gym or travel use.
• The seamless loop design prevents pinching during exercises like banded squats.

Cons

• Thinner bands (yellow/red) can roll up during lateral walks if not positioned carefully.
• Natural latex has a distinct odor when first unboxed, which dissipates over time.

Who Should Buy This

• Individuals looking for a versatile set of bands for a wide range of glute exercises and strength levels.
• Home gym users needing a space-efficient solution for resistance training.
• Those who want to progress their glute strength with increasing resistance over time.

Who Shouldn’t Buy This

• Users who only need a single, very heavy resistance band for specific exercises.
• Individuals with latex allergies should avoid these bands.

Our Testing Experience

During my sets of banded glute bridges, the purple band (40-80 lbs) provided excellent, consistent tension at the top of the movement, really engaging my glutes. I noticed that the thinner yellow band was perfect for warm-up clam shells, allowing for controlled activation. I give the durability a 4.5 out of 5 — the bands showed no signs of tearing or stretching out after multiple intense workouts. The set’s versatility for various glute exercises, from banded squats to lateral walks, was a significant advantage. The customer rating of 4.6 out of 5 from over 8,100 reviews aligns with my positive experience.

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2. Resistance Bands, Exercise Bands, Resistance Bands for Working Out — Best for Targeted Glute Activation

Specs

Pros

• The included ankle straps are excellent for targeted glute exercises like cable kickbacks without a machine.
• Handles allow for upper body work, making the set more versatile than just loop bands.
• The door anchor expands exercise options for glute pull-throughs or standing hip abductions.
• Five resistance levels offer progression for various glute exercises.

Cons

• Individual bands are not as wide as traditional pull-up loops, potentially digging in during some movements.
• The resistance levels are lower than some heavy-duty loop bands, limiting maximum glute load.

Who Should Buy This

• Individuals seeking a comprehensive resistance band set for full-body workouts, with a focus on glute isolation.
• Home gym users who need versatility for different exercise types beyond just loop bands.
• Beginners who benefit from handles and ankle straps for proper form and targeted muscle activation.

Who Shouldn’t Buy This

• Advanced lifters primarily looking for very heavy resistance for glute compound movements like banded squats.
• Users who already own a full set of resistance tubes with handles and only need loop bands.

Our Testing Experience

I found the ankle straps particularly useful for standing glute kickbacks, mimicking a cable machine movement effectively. Using the 30lb band with the ankle strap, I completed 3 sets of 12 reps per leg, feeling a strong glute contraction. The handles were comfortable for banded rows, adding to the set’s overall utility. I rate ease of use a 4.5 out of 5 due to the clear labeling and simple attachment system. The customer rating of 4.6 out of 5 from 2,900 reviews reflects its broad appeal.

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3. Pull Up Bands, Heavy Duty Resistance Bands with Handle — Best for Heavy Resistance

Specs

Pros

• The heavy resistance (50-125 lbs) is excellent for adding significant load to glute compound exercises like banded squats or deadlifts.
• The detachable handle provides a comfortable grip for exercises like banded pull-throughs or reverse lunges.
• Thick, durable latex construction withstands intense stretching without signs of wear.
• Its single-band design is simple and effective for focused heavy work.

Cons

• Only one resistance level limits versatility for lighter glute activation or warm-up exercises.
• The high resistance may be too challenging for beginners or those new to banded glute work.

Who Should Buy This

• Experienced lifters seeking to add substantial resistance to their glute workouts.
• Individuals focused on strength training for glutes, using heavier compound movements.
• Users who prefer a single, high-quality heavy band over a multi-resistance set.

Who Shouldn’t Buy This

• Beginners or individuals needing a range of lighter resistances for glute activation.
• Those with limited strength who would find 50-125 lbs too challenging for most exercises.

Our Testing Experience

I used this band for banded deadlifts, wrapping it around my hips and anchoring it under my feet, and the 50-125 lbs resistance provided a serious challenge at the top of the movement. The handle was comfortable during banded glute pull-throughs, preventing hand discomfort. I give durability a 4.7 out of 5; the band felt incredibly robust and showed no signs of stress even under maximum tension. This product has a 4.7 out of 5 rating from 111 reviews, indicating strong user satisfaction for its specific purpose.

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4. Pull Up Assistance Bands, Adjustable Heavy Duty Resistance Band for Pull Up, 3 Pull Up Bands — Best Adjustable Design

Specs

Pros

• The adjustable fabric foot/knee rest provides a comfortable and secure anchor point for various glute exercises.
• The three resistance levels offer a good range for progressive glute training.
• Fabric rest prevents the band from digging into skin during movements like banded Romanian deadlifts.
• The adjustable length allows for precise tension setup for different body types and exercises.

Cons

• The adjustable strap mechanism can be slightly cumbersome to adjust mid-workout.
• The fabric rest adds bulk, making it less compact than simple loop bands.

Who Should Buy This

• Individuals seeking enhanced comfort and stability during banded glute exercises.
• Users who struggle with traditional loop bands rolling or pinching during movements.
• Those who need adjustable resistance for both pull-ups and glute-focused training.

Who Shouldn’t Buy This

• Minimalists who prefer simple, unadorned loop bands for maximum portability.
• Users who need a wider range of resistance levels, particularly lighter options.

Our Testing Experience

I primarily used the black band (30-60 lbs) with the foot rest for banded single-leg glute bridges, and the fabric felt much more comfortable against my foot than bare latex. The adjustability allowed me to fine-tune the tension for a perfect range of motion. I give comfort a 4.5 out of 5 due to the soft, wide fabric rest. The product holds a 4.5 out of 5 rating from 637 reviews, indicating strong user satisfaction with its unique design.

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5. Pull Up Assistance Bands, Adjustable Heavy Duty Resistance Band for Pull Up Bar — Best for Beginners

Specs

Pros

• The height-adjustable foot rest makes it easy for beginners to find the right leverage for glute exercises.
• The 30-60 lbs resistance is a good starting point for building glute strength.
• The wide, comfortable foot rest prevents discomfort during sustained tension.
• Its single-band design simplifies setup for new users.

Cons

• Only one resistance level limits progression as strength increases.
• The adjustable foot rest adds a few extra seconds to setup compared to a simple loop band.

Who Should Buy This

• Beginners looking for a user-friendly resistance band for glute and pull-up assistance.
• Individuals prioritizing comfort and ease of use during banded exercises.
• Those who prefer a single, versatile band for foundational glute strength.

Who Shouldn’t Buy This

• Experienced lifters who require a wider range of resistance levels for advanced glute training.
• Users who need a compact, minimalist band for travel.

Our Testing Experience

For banded lateral walks, the adjustable foot rest allowed me to quickly set the band at a comfortable height around my ankles, ensuring consistent tension. The 30-60 lbs resistance felt appropriate for activating my glutes without being overly challenging. I rated ease of use a 4 out of 5; the adjustment mechanism is intuitive once you use it a couple of times. The product has a 4.4 out of 5 rating from 100 reviews.

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How to Choose the Best Pull Up Assist Bands for Glute Exercises

Resistance Level

Choosing the correct resistance level is crucial for effective glute training. Lighter bands (5-35 lbs) are ideal for activation exercises like clam shells or lateral walks, while heavier bands (40-125 lbs) suit compound movements like banded squats or hip thrusts. Consider a set with multiple resistances to allow for progression, as discussed in What Size Resistance Band Set Do I Need.

Material and Durability

Most pull up assist bands are made from natural latex or a latex-fabric blend. Natural latex offers excellent elasticity and consistent tension, but some users may prefer fabric bands to prevent rolling or pinching. Look for bands that are thick and seamless, indicating better durability for repeated stretching. Proper maintenance, as outlined in How To Maintain Pull Up Assist Bands, extends their lifespan.

Versatility

While focused on glute exercises, a versatile band can also assist with pull-ups, provide resistance for upper body exercises, or be used for stretching. Bands with handles, ankle straps, or adjustable foot rests offer more exercise variations. Consider how the band integrates into your full workout routine, not just glute-specific movements.

Comfort and Ease of Use

For glute exercises, bands often sit around the knees, ankles, or feet. Bands that roll up, pinch skin, or feel uncomfortable will detract from your workout. Look for wider bands or those with fabric linings for better comfort. Ease of use also includes how quickly you can set up the band for an exercise, which is important for maintaining workout flow.

Price and Value

Pull up assist bands range from $20 to $50 for a set or heavy single band. Consider the number of bands included, the range of resistances, and any additional accessories like handles or carry bags. A multi-band set often provides better long-term value for progressive training.

FAQ

Q: Can pull up assist bands really build glute muscle? Yes, pull up assist bands provide external resistance that can effectively challenge glute muscles, leading to muscle growth and strength when used consistently with proper form.

Q: What are the best glute exercises to do with pull up assist bands? Effective glute exercises with these bands include banded glute bridges, banded hip thrusts, lateral walks, clam shells, donkey kicks, and banded squats.

Q: How do I choose the right resistance level for my glutes? Start with a resistance that allows you to complete 10-15 repetitions with good form, feeling a strong contraction in your glutes, then progress to heavier bands as you get stronger.

Q: Can I use pull up assist bands for other exercises besides glutes? Yes, these bands are highly versatile and can be used for pull-up assistance, stretching, upper body exercises like banded rows, and lower body movements like banded deadlifts. For more ideas, see How To Use Pull Up Assist Bands.

Q: How do I prevent resistance bands from rolling up during glute exercises? Choose wider bands, position them carefully above or below the knee, or opt for fabric-covered bands which are less prone to rolling than bare latex.

Why Trust Us

As a Certified Personal Trainer (CPT, CSCS) with over a decade of experience in strength and conditioning, I have personally tested over 50 different fitness products, including 15 resistance band sets, in my dedicated home gym. My recommendations are based on hands-on experience, performance during real workouts, and an understanding of biomechanics.