Strong glute muscles not only look good – but they also play a big part in your posture and keeping your back free of pain. By implementing these resistance band butt exercises into your workout routine, you can rest safe your glutes will be well taken care of!
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Resistance Band Butt Exercises For Buns of Steel
Backward Leg Raise – 15 to 20 reps
Backward leg raising is one of the best ways to prime your glutes to work hard.
This exercise fires up and strengthens all parts of your glutes, resulting in stronger hips, and abductors, and a well-formed behind.
HOW TO:
- Stand with your feet shoulder-width apart.
- Loosely tie a resistance band right above your knees.
- Slowly raise your right leg backward and reach as far as you possibly can until the band restricts your movement.
- Hold this position for about 30 seconds.
- Slowly return to the starting position and switch to your left leg.
- Repeat this 15 to 20 times for each leg.
Lateral Band Walks – 20 reps
The lateral band walking feels and looks strange but it is actually the ideal way to strengthen your glutes.
Strong glute medius stabilizes your pelvis, improves hip stability, and gives you a firmer backside.
*HOW TO PERFORM LATERAL BAND WALKS*
Here’s how to do them optimally. Watch these vids too: https://t.co/fMv8W0E8N8https://t.co/9oBzlFC9KR pic.twitter.com/CNl5f64fUJ— Bret Contreras, PhD (@bretcontreras) June 19, 2017
HOW TO:
- Loop a resistance band somewhere in the area from just above your knees to just above your ankles. Some like it high, and some like it low…
- Stand with your feet directly underneath your hips.
- Squat about halfway down, with the upper part of your body focusing forward.
- Keeping your knees bent and your spine straight, take a step to the left as far as you can. In order to fully activate the glutes, ensure that you step onto your heels rather than your toes.
- Bring your right leg slowly toward your left actively resisting the pull of the band, and return to the starting position.
- Step to the left 20 times and then to the right.
- Repeat for three sets and you will really feel your glutes burn.
Donkey Kicks – 15 Reps
The donkey kicks exercise isolates the muscles located at the lower part of your body. It works your lower back, butt, and legs.
Each leg lift works all the three butt muscles – the gluteus minimums, gluteus medius, and gluteus maximus. Toning these muscles will make your butt appear fuller and rounder.
HOW TO:
- Hold both ends of your resistance band.
- Place the sole of your left foot at the center of the band.
- Place your knees and elbows on the ground, making sure that your back is straight.
- Holding the resistance band firmly, extend your left leg straight out behind you while drawing your belly in. Hold this position for 20 seconds.
- Return to the starting position by drawing your knee forward without letting it touch the ground.
- Repeat this 15 times and then shift to your right leg. You will fell the burn in your butt and outer thighs in no time.
Stiff Leg Deadlift – 15 to 20 Reps
Single-leg deadlift is deemed one of the best and simplest full-glute exercises.
Many trainers have termed it as THE best because it is a compound exercise, meaning, it moves a group of muscles at once. This simple workout targets your entire backside including the glutes and the hamstrings, helping you build a better butt.
HOW TO:
- Stand on your resistance band holding one end of it in each hand, feet shoulder with apart.
- Stand upright until you feel the tension of the band
- Keeping your back straight, push your butt backwards and bend towards the front.
- Keep going down until your entire back is parallel to the floor. (Hold this position for 15 seconds)
- Return to the starting position by slowly standing upright.
- Repeat this 15 to 20 times and you will fell your glutes ignite from every angle.
Curtsy Lunge – 15 Reps
Lunges are a great workout if you are seeking a firm, rounder backside.
The curtsy lunge works your inner thighs including your glute medius. The result? You look thinner, taller, with a well-sculpted butt.
HOW TO:
- Loop your band around your thighs.
- Stand straight with your feet hip-width apart.
- Step your right foot behind you and to the left.
- Descend until you feel the tension of the band making sure your left thigh is parallel to the ground.
- Return slowly to the starting position.
- Switch sides and do 15 reps.
5 Minute Resistance Band Butt Workout to Strengthen Your Glutes
Final Words: Workout Your Butt With Rubber Bands
Though resistant bands are not as hardcore as barbells and dumbbells, if used properly, they can seriously transform your butt and entire body. By using one of these best fabric resistance bands for glutes you will be on track for a stronger booty in a matter of weeks!
The above resistance band butt exercises are all about glute activation, -so you need to focus on engaging and working your glute muscles while at it.
Adding any of these to your workout routine will start to kick and grow your booty in a matter of weeks!
And the best part?
You don’t need an hour to do this. You can squeeze the workout in between laundry loads, when dinner is simmering in a slow cooker, or while the little ones are busy with homework.
Now, go start strengthening that butt of yours!
You can thank me later…
Now, before you go: Be sure to visit and bookmark my massive guide to resistance band exercise and workouts, -jam-packed with instructions and other helpful stuff!
Other Helpful Resources
- All You Ever Need to Know About at Home Strength Training
- The Best Fabric Resistance Bands For Glutes: Reviews and Top Picks
- 6 Super-Effective Resistance Bands Quad Exercises for Killer Results
- The Ultimate Resistance Band Workouts For Muscle Gain
- Suspension Training vs Resistance Bands: Is One Better Than the Other?
- Benefits of Resistance Bands vs Free Weights: What Should you Choose?