Are You Working With Resistance Band For A Strong Butt?

Resistance Band Butt Workout

As we all are quarantined in our homes, and it’s getting tougher for us to keep ourselves fit in this situation. When we look for a tool for our fitness that ante on our workout strength, particularly those who target our butt, the first tool that comes in our mind is none other than a resistance band.

A resistance band is the most convenient tool that you can have to do workouts, and it’s not that expensive also, and best for the people who aren’t able to carry heavily weighted dumbles. For your glutes, it works great and works on your backside from all angles. It’s a smart choice for those who work all day on their desk. It helps you to be stronger all over.

In lunges and squats, it can be common for your quads to take over when you want your butt to do the majority of the work. You must have heard from a trainer saying “quad-dominant”, this is what they talk about. 

Those People can overuse their quad muscles during certain movements who are quad-dominant. When your hips are tight, you will be able to do squats from your knees instead of your hips and puts the pressure on your legs instead of your butt.

Benefits of Training with Glute Bands

1) Flexibility

Flexible enough that you can do the workout at your home, or while traveling or even in the great outdoors.

2) Progression

As the bands come in different weights so it’s suitable for everyone whether you are a beginner or an experienced one.

3) Plenty of Exercise Options

With this, you can target almost every part of your body such as lower body, upper body, core work. Resistance bands make your muscles stabilize by doing hard work, and you can perform the exercise.

4) Low Impact

You can easily jump on the floor without putting much pressure because of this, and this will not create any disturbance for anyone especially for your downstairs neighbors.

Best resistance band exercises for glutes?

All you need is a yoga mat for cushioning on the floor-based movements, and medium-strength resistance band, you will be unable to move, once it’s around your thigh, so don’t go for a heavy-strength resistance band. 


  1. Ankle Jumping Jack
  2. Lateral Band Walk
  3. Banded Walk
  4. Squat to Lateral Leg Lift
  5. Clamshell
  6. Donkey Kick

Do each move for 20 reps, resting as little as needed between moves.

Rest for 60 seconds after this

Do the entire circuit 2 times.

Booty Band Workouts with Resistance Bands

  1. Rainbow Kick
  2. Supine Leg Extension
  3. Donkey Kick
  4. Clamshell
  5. Banded Walk



Do each move for 45 seconds, then rest for 15 seconds between moves. (You’ll need to repeat on each side, do all 45 seconds on one side, then rest and repeat on the other side.)

Rest for 60 seconds before starting this process again and repeat this 1-2 times.

1) Ankle Jumping Jack
  • Around your ankles, place a mini band loop
  • Take a position of a quarter squat(a shallow squat) and your hands at your chest. 
  • Jump your feet in and out for 1 rep, keep a bent knee position all the time and land softly each time.
  • Complete all your reps.


Don’t let your body pop up too high, and try to put weight mostly in your heels while landing, not on your toes.

2) Lateral Band Walk
  • Around your ankles, place a mini band loop
  • Take a position of a quarter squat(a shallow squat) and your hands at your chest. 
  • Take a step to the right with your right foot, to keep your feet wider than your hip width. Follow the same with your left foot.
  • Take three steps to the right and then three steps back to the left and that’s 1 rep.
  • Complete your all reps.


Try to keep your core engaged and weight in the center and also keep constant tension in the band.

3) Banded Walk
  • Around your ankles, place a mini band loop
  • Take a position of a quarter squat(a shallow squat) and your hands at your chest or on your hips. Bend your knees slightly and hinge forward at the hips, keeping your glutes tight and abs engaged.
  • Take 1 step forward and that’s 1 rep.
  • Repeat the process 10 times(10 times forward and then immediately backward) and that’s 20 reps.


Make sure to keep your shoulders back and back flat so you’re not hunching over.

4) Squat to Lateral Leg Lift
  • Around your ankles, place a mini band loop
  • Take a position of a quarter squat(a shallow squat) and your hands at your chest. 
  • Bend your knees and keep your hips back to lower into a squat.
  • Take a standing position and lift your right leg out to the right side, keeping your knees straight.
  • Now, Keep your right leg to the floor.
  • Squat again, and this time when you stand up then lift your left leg to the left side, keep your knee straight and then return your left leg to the floor and immediately squat again. It completes 1 rep.
  • Continue like this and complete your reps.


Make sure to lift your chest and core engaged and that you are not arching your back.

5) Clamshell
  • Around your ankles, place a mini band loop
  • Lie on your right side and prop up your head using the right hand.
  • Bend down slightly at the hip in such a way that your thighs are perpendicular to your hip. Join your feet together, elevate your feet to hip height, while your knees still touching the floor.
  • Join your feet together as you lift your top knee (left knee) towards the ceiling.
  • Now, slowly bring down your left knee to your starting 
  • Slowly lower your left knee down to return to your starting position. That’s 1 rep.
  • Complete your all reps and then repeat them on the right side.


If it’s getting too difficult for you to open up your knees with your feet in the air, leave them on the ground and do the same movement. This is a good activation exercise to do before squats and lunges.

6) Donkey Kick 
  • Loop a band around the bottom of your right and left foot ankle. Start in an all-fours position with your knees under your hips, your core engaged, and wrists under your shoulder.
  • Keep your left foot flexed and knee bent, kick your left leg up towards the ceiling and hold up for 2 seconds at the top.
  • Bring back your left knee to floor for 1 rep.
  • Switch to the other side after doing all your reps on one side.


The more time you will hold at the top, the longer the muscle is under tension- which forces your glutes to work harder.

7) Supine Leg Extension
  • Lie faceup on the floor, wrap a resistance band around your left foot and then hold each end of the band in both the ends. To feel the core engage, prop yourself up on your elbows and this is your starting position. 
  • With the band still wrapped around your left foot, bring your left knee up and towards the chest to keep your shin parallel to the floor. Pause at the top, and then push your foot away from you to straighten your leg and return to your starting position. Throughout the process, keep your core engaged.
  • Switch to the other after doing all your reps on one side


8) Rainbow Kick 
  • Start in an all-fours position with your knees directly under your hips, wrists directly under your shoulders, and core engaged. Wrap a resistance band around your right foot and hold one end of it in both the hands. Push your right foot back to straighten your body so just your toes only touch the floor. This will be your starting position.
  • Lift your right foot towards the left, making an arch, and bring it down to tap the floor on the outside of your left foot. Lift it again immediately, reversing an arch, and tap the floor where you started.
  • Each tap counts as 1 rep.
  • Switch to the other after doing all your reps on one side


Note: This is a glute move, so it’s not about how high you can keep your foot, especially if that means you’re putting a deep arch in your low back to bring your foot higher. Focus on squeezing your glutes and engaging your hamstrings to lift your foot each time.

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8 months ago

Wow, seriously how well you write and how deeply you inform.👏🏻👏🏻👏🏻