Health & Wellness

11 Booty Band Exercises [You Can Start Right Now]

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Are you ready to work your cheeks in a new way? Heavy loaded squats are not the only way to engage and grow your glutes. In fact, you may not be engaging your glutes as much as you could be. 

Cue the bands.

Why? Banded exercises are an incredible way to target and strengthen all of the muscles that make up your glutes:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus. 

And did you know that your glutes are one of the largest muscle groups on your body, and yet, most humans live their life with weak cheeks? 

Try out these 11 banded exercises to improve your posture, decrease lower back pain and boost your performance in the gym! Oh, and if a plumper backside is something you’re after, you’ll get that too.

#1. Lateral Walks

Place the band around your lower legs, right above your ankles. Maintain a slight bend in your knees with continuous tension in the band as you step out wide, then step the opposite foot into a narrow stance. 

Repeat one direction for 5-7 steps, then switch sides.

Perform 2-3 rounds.

#2. Monster Walks

Place the band around your lower legs, right above your ankles. Start with your feet wide, a slight bend in your knees and tension in the band. Keeping your feet wide, step one foot forward, then the other. 

Your steps forward may be small if you are really challenging the width of your stance. Walk forward for 6-8 steps, then repeat walking backwards 6-8 steps.

Perform 2-3 rounds.

Related: The 7 Best Women’s Workout Leggings [For Your Desired Fit]

#3. Fire Hydrants

Place the band around your lower thighs, right above your knees. Start in a tabletop position with shoulders over wrists and hips over knees. 

Engage your core and lift one leg out to the side without letting your hip lift or low back sway. Repeat 10-12 times, then switch legs.

Perform 2-3 rounds.

#4. Standing Kickback

Place the band around your thighs, again just above your knees. With a slight bend in your knees and long spine, lean forward slightly and hover one leg. (Use a chair or wall in front of you for more balance support.) 

Ground down through your standing leg and foot while kicking your floating leg straight back to extension. 

Squeeze your glute at extension. Repeat 10-12 times, then switch legs.

Perform 2-3 rounds.

Related: Why You Need To Buy A Jade Roller (And How To Best Use One)

#5. Squat 

Place the band around your lower thighs, right above your knees. As you lower your hips into your squat, gently press your knees out to stretch the band wider. 

Maintain a long spine and braced abdominals throughout the movement. Repeat 10-12 times.

Perform 2-3 rounds.

#6: Curtsy Lunge

Place the band around your thighs, again right above your knees. Start standing with slight tension in the band. 

Step one foot back on a diagonal behind you into a curtsy position so that both knees bend to 90 degrees. Press your front knee out slightly to avoid allowing the band to take over. 

Return to stand and repeat 10-12 times before switching legs.

Perform 2-3 rounds.

#7: Kickstand Deadlift

Start with the band under the sole of one foot while the other foot is further back in a kickstand position. 

While holding on to the band with both hands, elongate your spine and send your hips back while bending your standing leg slightly. Drive through your front heel as you stand up vertically. 

Slowly return to the starting position and repeat 10-12 times before switching legs.

Perform 2-3 rounds.

Related: BoopBod’s Stories on ChatterSource 

#8: Quadruped Donkey Kickback

Start in that same position with the band around your thighs, right above your knees. Begin in a tabletop position, with your shoulders over your wrists and hips over your knees. Without arching your low back (and while maintaining your core engagement), drive one heel up to the ceiling keeping a bent knee. Squeeze your glutes at the top of your kick. Repeat 10-12 times, then switch legs.

Perform 2-3 rounds.

#9: Hip Bridge

Place the band around your lower thighs, right above your knees. Lay down on your back with your knees bent and feet flat on the ground.

Keep resistance in the band throughout by gently pressing your thighs into the band. Press down into your feet as you lift your hips up. 

Squeeze your glutes at the top, then slowly lower your hips back down. Repeat 10-12 times.

Perform 2-3 rounds.

#10: Frog Hip Lifts

Place the band around your thighs, right above your knees. Lay down on your back with your knees bent, feet together and knees pressed out wide. 

Keep resistance in the band throughout by continually pressing your thighs into the band. Press down into your feet as you lift your hips up. Squeeze your glutes at the top, then slowly lower your hips back down. Repeat 10-12 times.

Perform 2-3 rounds

#11: Seated Clam Shells

Place the band around your thighs, right above your knees. Take a seat on the floor with your knees bent and feet flat on the ground. Use your hands behind you to support your balance and maintain a long spine. Keep your feet together and press your knees out wide. Pause before returning to the starting position. Repeat 10-12 times.

Perform 2-3 rounds.

Ready, Set, Burn!

These simple exercises may not seem like much, but they can create a pretty intense workout. 

Are you ready to dive in but don’t have any bands? Check these out! 

Then get that booty burning! 

You might also be interested in: The 9 Best Yoga Exercises For People With Desk Jobs [Guide]

11 Best Booty Band Exercises:

  1. Lateral Walk
  2. Monster Walk
  3. Fire Hydrant
  4. Standing Kickback
  5. Squat
  6. Curtsy Lunge
  7. Kickstand Deadlift
  8. Quadruped Donkey Kickback
  9. Hip Bridge
  10. Frog Hip Lift
  11. Seated Clamshell
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