This booty band workout is only for the seriously strong.
Why is that?
Well, I’m sure many of you have tried mini resistance band exercises for glutes and hips (like this workout). Mini bands do the job extremely well because they intensely target your bum, hip and thigh muscles.
The problem is, for people who have developed very strong glute and hip muscles, these mini band exercises start to get too easy. For these elite few, regular bands are just not enough.
A booty band, or glute resistance band, is a different animal altogether.
While mini resistance bands usually provide between 20lb and 40lb of resistance, a glute resistance band delivers a massive 150lb. They are insanely strong.
So, approach these glute band exercises with caution. If you’re not used to the movements, get yourself a set of mini resistance bands so you can start light and slowly work up to the heavier bands.
But if you’re ready for the big league, get hold of one of our fabric covered glute resistance bands – which are the strongest available – and supercharge your workout with these 10 glute band exercises.
Booty Band Workout:
Place the band above your knees. Keeping your back slightly arched, squat down until your hamstrings are just below parallel to the floor. At the same time push your thighs out. Drive back to the start position, pushing through the heels.
#2 Leaning Kickback
Place the band on your thighs and support yourself with your arms on a chair, back slightly arched and legs straight. Lift one leg backwards as high as possible, squeezing your glutes, and hold for a moment.
#3 Lateral Shuffle
With the band around your thighs, step your right foot out to the right, then follow with your left foot, keeping the band taut. Take ten steps then switch directions and repeat on other side. Here’s a video of the exercise:
#4 Glute Kickback
Start on your hands and knees with the band looped around your feet. Keep your body and neck straight, head looking slightly forward. Lift your leg as high as possible, feeling the contraction in your glutes.
#5 Bridge Thrust
Place the band just above your knees and lie facing up with knees bent, arms by your side. Lift your hips as high as possible, keeping your upper body relaxed. Squeeze your glutes and hold for a few seconds.
#6 Sumo Squat
Start in a low squat position with the band just below your knees. Keep your back slightly arched, arms in front of you. Simultaneously raise your body and lift one leg as high as possible. Keep your balance and hold the position for a moment.
#7 Plank Kickback
Start in a plank position with the band above your knees. Keep body and head in a straight line, tensing your abs. Keeping both legs straight, lift one leg as high as possible. Contract your glutes and hold for a second.
#8 Lying Hip Abduction
With the band around your thighs, lie on your side, supporting your torso with your arm on the floor. Keeping your legs straight, lift the top leg as high as possible. Hold for a moment, contracting your hips and obliques.
Lie on your side with the band around your thighs, one hand on your hip and one supporting your head. Keep your feet together and bend your knees at 45 degrees. Spread your legs apart as far as possible, feeling the contraction in your hips and glutes.
#10 Band Walk
With the band around your thighs, stand with feet shoulder-width apart, knees bent. Keeping tension on the band, step one foot forward and out to the side. Continue walking forward, taking steps with your feet wide apart. Walk backwards to the starting point in the same manner
I hope you enjoyed this booty band workout. Now take a rest! If you want to know more about the benefits of training with resistance bands, read this article. And check out our full range of resistance bands here.