Most of us probably wouldn’t say no to a more toned behind. Thankfully, with the right exercises and a bit of hard work ,a firm and lifted butt is within reach — especially if you add some extra resistance to firm up that booty!
Enter the resistance band, a.k.a., one of the best tools you can have in your arsenal. They’re cheap, take up hardly any space, and can be used for excellent, full-body workouts, at home or at the gym.
Here are some of the best, butt-lifting resistance band exercises to help you get the booty of your dreams. Trust us, your buns will thank you for it.
1. Booty Skate
For this part of your resistance band butt workout, you’ll tie your band in a loop around your shins.
- It should be tight enough that when you stand normally with your feet hip distance apart, the band is taut.
- Squat slightly, then step out to your right while swinging your left arm (as though you were skating).
- Next, step on the left side.
- Continue this stepping motion.
- Before long, you should be feeling the burn.
2. Resistance Band Squat
You’d be hard-pressed to find a better resistance band booty exercise than the squat. Squats are great exercises for targeting the glutes and legs, and when you add in a band, you just make it that much better.
- Stand on the center of your resistance band with your feet about hip width apart.
- Grip the band at the ends, and hold your hands, arms bent, at shoulder height.
- Squat down by bending your knees. Keep your chest up and your back neutral.
- Make sure your knees don’t go past your toes as you go down, and make sure that they track in the same line as your feet.
- Lower down until your knees make a 90-degree angle, then return back up.
- Depending on your desired level of difficulty and the thickness of your band, you can try holding the band in different places.
- The tighter the band is, the more challenging the exercise will be.
3. Resistance Band Glute Kickbacks
This one is sure to make your glutes burn.
- Hold the resistance band in both your hands and get down on your hands and knees.
- Loop the band around your left foot, and make sure that it’s well secured (you do not want it slipping off your foot in the middle of your motion and snapping back at you!).
- Then, push backward with your foot in a motion like a horse kicking backward.
- Press back until your leg is straight or nearly so, then return it to your starting position.
- Perform as many repetitions as you’d like, then switch and do an equal number of reps on the other side.
4. Glute Bridge
Ordinary bridges are excellent exercises for your glutes, but when you add in a mini band, it adds great resistance and gives your butt a serious workout. In addition to working your glutes, this will strengthen your abductors.
- Place a small resistance band (or a larger resistance band tied off) around your legs just above your knees.
- Lie on your back, then bend your knees and place your feet flat on the ground as close to your butt as possible.
- Squeeze your glutes together, tighten your core, and lift upward until your body forms a straight line from your shoulders down to your knees.
- Resist the inward tension of the band with your legs as you go, trying to keep your legs properly aligned and not letting your knees cave in.
5. Split Squat Fanny Lifter
You’ll want your band tied around both your shins for this next resistance band booty exercise.
- Stand in a split stance, with your right leg in front of your left and your left heel lifted up.
- Squat down, keeping your body and your weight over your front leg and pushing your hips backward.
- Lift your arms forward as you do this to help you maintain balance.
- Next, press back up, and when you reach the top, lift your left foot up behind you.
- As you lift your back leg, make sure that you don’t lean forward.
- You want to stay upright throughout this motion.
- Repeat for as many reps as you’d like on this side, then perform an equal number of reps with your left leg forward.
6. Kick Butt Extension
Like the glute kickback exercise, the last entry in our list of resistance band exercises for your glutes involves a kicking motion.
- For this one, you’ll lie on your back and loop the band around your right foot.
- Hold the band tightly at the ends and bring your right knee upward toward your chest.
- Press your leg diagonally upward and outward in a kicking motion (again being very careful that the band doesn’t slip—you don’t want to catch a resistance band in the face).
- Perform as many reps as you’d like, then repeat on the other side.