Booty Bands Workouts

Resistance bands have become incredibly popular in the last few years, and for many good reasons:


They are affordable, portable, easy to store, and, more importantly, they offer incredible versatility.


The truth is, resistance bands allow us to do dozens if not hundreds of fantastic exercises, and we can use them for a variety of workouts.


Today, we’ll go over some specific examples for your booty training. 


Ready? Let’s dive right in.

The Problem With Traditional ‘Booty’ Training


Let’s face it:


Targeting and activating our glutes can be challenging at times. For example, if you’ve ever done squats or lunges to train your glutes, you’ve probably noticed that your quads tend to take over, and your glutes barely do any work.


So, to fix this common issue and help you train your butt better than you’ve ever done before, we have the following two killer booty bands workouts. 


A Thorough Booty Resistance Bands Workout 


If you’ve always wanted to build a head-turning booty and you’re committed to making it happen, then the below workout is for you. Here’s what it looks like:


The Movements


  • Glute bridges (with a loop band around your knees)

  • Lateral band walks (with a band around your ankles)

  • Clams (with a loop band around your knees)

  • Donkey kickbacks

  • Fire hydrant

  • Side lying leg raise (with a loop band around your ankles)

  • Bird dog

  • Lying reverse hyperextensions

  • Do each exercise for 15 to 20 reps. In the case of activities like donkey kickbacks, aim for at least 12 reps per side.
  • Rest as little as you can between exercises.
  • Rest for up to three minutes once you do all of the exercises.
  • Do two to three total rounds.


Depending on how long you rest between movements, what tempo you maintain, and how many rounds you do of this workout, it will take you between fifteen and thirty minutes.


Killer Booty Bands Workout That Takes Less Than 15 Minutes


Are you short on time? No problem. This is a fantastic and incredibly effective workout you can do at home in fifteen minutes or less. Let’s take a look:


The Movements


  • Donkey kickbacks

  • Side plank with leg lift

  • Clams

  • Bird dog

  • Ankle jumping jacks (with a loop band around your ankles)

  • Do each movement for 30 to 45 seconds with a consistent tempo. In the case of exercises like the side plank, do 30 to 45 seconds for each side.
  • Rest for up to 15 seconds between exercises.
  • Take two to three minutes of rest once you’re done with all of the exercises.
  • Repeat the entire circuit two to three times.




Each circuit should take you around five minutes to complete, including the rest period. If you do two rounds, that’s a killer 10-minute workout.