Workouts for Women

Resistance Band Butt Workout – Perfect Your Booty

Perfecting your booty has never been so easy. With just one piece of equipment, you can fit in an amazing, booty building workout without even leaving your home. Check out this amazing resistance band butt workout to kick-start your progress today.

Follow this resistance band butt workout plan two or three times a week and you’ll start to notice the changes in your booty. Not only will it be further, but this workout is designed to help you create a rounder, well-shaped, firmer derriere.

Check it out.

Resistance band butt workout

  • 2 x 20 banded monster walks each leg
  • 3 x 20 banded wide leg squats
  • 2 x 30 banded hip bridges
  • 2 x 20 bent leg banded side raises
  • 3 x 20 glute bridge abductions
  • 2 x 16 kick backs each leg

Rest for 30-60 seconds between each set, before starting work on the next.

If you’re unsure of any of the exercises in this resistance band butt workout, check out the step by step descriptions below.

Need a resistance band? Check out our review of the best resistance bands for butt workouts right here. 

Our favourite band, GYMB resistance bands for glutes came out on top in our review, so if you do need a set for your resistance band butt workout, this is a fantastic option.

best resistance bands for glutes

 

Exercises for our resistance bands butt workout

resistance band exercises for glutes kickbacks

Banded monster walks

  1. Place the band just above your knees
  2. Bend at the knees and the hips until you’re in the bottom of a squat
  3. Step out with your right leg into a wide stance
  4. Then, step your left leg in until you’re back in a normal squat stance
  5. Repeat for your next rep

Banded wide leg squats

  1. Place the band just above your knees
  2. Move your feet into a wide stance, outside of your normal squat stance
  3. Bend at the knees and the hips and drop into the bottom of a squat
  4. On the way back up, continue to maintain strong form, pushing your knees out, engaging the butt and not letting the knees drop in
  5. Stand up fully so you’re fully extended then go again

Banded hip bridges 

  1. Lie on your back with your band just above your knees
  2. Bring your feet in until they’re about a foot away from your butt and around a foot apart
  3. Then, push your hips up into a bridge position
  4. Throughout the movement, push against the band to ensure your knees aren’t being pulled inwards and your form is still strong.
  5. Return your butt to the ground to complete the rep

Bent leg band side raises

  1. Lie on one side with the band placed above your knees
  2. Bend the leg that’s on the floor at the knee, so the upper leg is straight and the lower leg is pointed behind you
  3. With your upper leg completely straight, raise it up in a side raise to between 45-80 degrees
  4. Lower the leg back down to the other leg to complete the rep
  5. Complete your reps on one side, then flip over to train the other glute

Glute bridge abduction

  1. Lie on your back with the band above your knees
  2. Pull your feet up to around a foot away from your butt
  3. Push your hips up into a bridge
  4. At the top of the bridge, push both knees outwards as far as you can before bringing them back to the centre slowly
  5. Lower your butt down to the floor to complete the rep

Kick backs

  1. Position yourself on all fours, with hands below shoulders and knees below hips
  2. With one leg, kick back and up
  3. Return your knee to the floor to complete the rep

Resistance band butt workout – gymgirl final word

resistance bands for butt workouts and glutes

Have a go at this amazing resistance band butt workout and start seeing the changes in your body. With dedication, hard work and your favourite resistance band, you’re sure to get the results you’re after!

After a weight loss aid? Check out our review of the 5 Best Fat Burners for Women right here.

Lauren

Lauren is a health and fitness enthusiast, powerlifter and writer who's written for a number of well-known fitness publishing companies.

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