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Blog Fitness Workouts Resistance Band Butt Workout: 13 Effective Moves To Build Muscle

Resistance Band Butt Workout: 13 Effective Moves To Build Muscle

resistance band butt workout benefits

Now we all work out with different fitness goals in mind. Sometimes it’s for health reasons, and other times, we just want to have a beach-ready sculpted body. One of the best ways to achieve the latter is by having strong and muscular glutes. This is where resistance bands come in.

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Resistance bands are cheap, convenient, and lightweight equipment you can use in just about any exercise, anywhere. This article shows you how to use them to fire up your glutes to get you in shape.

Does Resistance Band Workout Work For Butt?

Resistance bands are about 12-inch latex bands that are used with multiple lower body exercises. The purpose of this equipment is usually to rapidly activate your glutes while engaging your hips. The muscles stimulated when using these bands include:

  • Legs
  • Glutes
  • Hip complex

When these muscles are worked on simultaneously, they give your thigh and butt a more robust and sculpted physique. Ultimately this then creates a muscular and rounded shape in your booty.

resistance band butt workout
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So how do you use resistance bands? Well, it’s largely designed to be wrapped around your thighs, ankles, legs, feet, shoulders, and arms. You basically incorporate them in your workout to add extra resistance challenge to natural movements like:

  • Lunges
  • Squats
  • Kicks
  • Slides

The additional resistance applied during these functional movements then boosts your fat-burning mechanisms. Additionally, you also get more strength and tone your glutes within a shorter period. These are just some of the resistance band butt workout benefits that have made them quite popular over the years. Others include:

  • Resistance band butt workouts can strengthen your weak muscle groups (1).
  • Resistance band butt workouts prevent lower back pain (1).
  • These workouts can prevent or control chronic conditions like diabetes (3).
  • Resistance band butt workouts can improve your quality of sleep and help you avoid insomnia (2).
  • Resistance band butt workouts increase your bone density, hence lowering the risk of osteoporosis (1).

Read More: Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training

upper butt resistance band workout
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Sample Butt Workout With Resistance Band

Are you looking for a leg and butt resistance band workout chart? Have you been wondering what are the best resistance band exercises out there? Well, below are some of the best lower and upper butt resistance band workouts that you can add to your list:

General Instructions

Before we get to the “how-to”, remember that at-home booty workouts can be just as risky if done incorrectly. Here are some instructions you should pay attention to:

  • Do about 20 reps for each move. Keep your resting time-limited and on a need basis between each move.
  • Rest for about 60-90 seconds after each circuit.
  • Repeat the entire circuit 3 times.

Below are some examples and procedures of how to work out your butt with resistance bands.

fitness
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Donkey Kick

The donkey kick is arguably the best butt workout with resistance bands out there. It’s an effective and challenging way of working on your glute and hip muscles. Here’s how you do it:

  • Start by wrapping the resistance band around your thighs. Make sure it’s positioned just above your knees, not too high.
  • Next, with your wrists directly below your shoulders and knees on the ground below your hips, assume an all-fours position.
  • Now flex your right foot and kick it up toward the ceiling, thus engaging your glutes. Ensure that you use your core to keep your body stable. Additionally, focus on keeping your leg aligned with your hip. This will help you avoid opening your hip wide to the right while lifting. Also, avoid arching your back too much.
  • Return to your starting position by drawing your knee back to the floor. Do the required number of reps on one side and repeat on the other.

Fire Hydrant

This move is, for the most part, similar to the donkey kick. The only exception is that you’ll now be opening up your hip. Here’s how you do it:

  • Wrap the resistance band around your thighs. Ensure that it’s just above your knees, not too high.
  • Next, assume the all-fours position with your wrists below your shoulders and knees below your hips.
  • Now lift your right knee toward the right side. Keep your core engaged to stabilize the rest of your body. Also, your spine should always be in a neutral position.
  • Return to your starting position by bringing your knee back to the floor. Do the required number of reps and repeat on the other side.

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Ankle Jumping Jacks

For this exercise, your body should not pop up too high. Also, when you land, ensure that it’s your heels that bear your weight, not your toes. Here’s how you do it:

  • Wrap a mini band loop around your ankles.
  • Next, assume a quarter-squat position (shallow squat). Your hands should be at your chest and your feet hip-width apart.
  • Now jump your feet out and in for one rep. Always maintain a bent knee position throughout the exercise and ensure you land softly.
  • Finish off by doing the required number of reps.

Plank Jack

  • Wrap the band around your ankles and assume a high plank position. Ensure that your wrists are under your shoulders and hips aligned with your spine when in this position. Also, your legs should be straightened behind you, and your core always engaged.
  • Next, jump your feet wide apart, the back together returning to your original position. Jump them wide again almost immediately. Your core should remain engaged throughout this process.
  • Now maintain this movement as fast as possible while ensuring that your hips are always level and core engaged.
  • Finish off by doing the required number of reps.

Banded Clamshells

Are you looking for a resistance band workout for wider hips and butt? Well, you should definitely try out the banded clamshells. Here’s how you do it:

  • Wrap the band around your thighs. Ensure that it’s just above your knees, not too high. Now lie down on your right side.
  • Next, place your right forearm on the floor. Your right shoulder should be stacked over your right elbow in this position. Now push away the floor to create space on your right side. Follow this by bending your hips and knees at about 45 degrees and stacking them on top of each other. This becomes your starting position.
  • Squeeze your left glute, then rotate your left hip outward while lifting your left knee toward the ceiling.
  • Gently lower back down to your starting position.
  • Do this for the required number of reps, then switch sides.

Read More: Weight Loss After Period: Is It Normal And How Is It Achieved?

Banded Squats

When making this move, ensure that your chest always stays tall, back flat, and core tight. Also, drive your knees outward to prevent them from collapsing into each other.

  • Wrap the band around your ankles and stand with your feet hip-width apart. Your hands should also be clasped in front of you. This is your starting position.
  • Pushing your hips down and back and bending your knees lower into a squat.
  • Now drive your heels and toes into the ground and stand back up.
  • Finish off by doing the required number of reps.

Crab Walks

When making this move, ensure that your chest always stays tall, back flat, and core tight. Also, drive your knees outward to prevent them from collapsing into each other. Finally, always aim to keep your feet parallel throughout the whole exercise.

  •  Wrap the band around your ankle and stand with your feet hip-width apart.
  • Lower yourself into a shallow squat position by sending your knees down and back and bending your knees. Maintain this position, then take three steps toward the left side.
  • Now take three other steps toward the right to form one complete rep.
  • Finish off by doing the required number of reps.

Banded Glute Bridge Abductions

  • Wrap the band around your thighs. Ensure that it’s just above your knees, not too high.
  • Next, lie on your back, bend your knees and place your feet flat on the floor. They should be shoulder-width apart. Also, ensure your heels are close to your butt and your back flat against the floor.
  • Drive through your feet, then squeeze your glutes to lift your hips toward the ceiling. Ensure that you’re maintaining a slightly posterior pelvic tilt. This will help you avoid arching your lower back.
  • Now continue with this movement until you reach the top. At this point, your hips should form a diagonal line from your knees to shoulders.
  • Drive out your knees against the band, making sure you go wider than your shoulders.
  • Bring your knees back to shoulder-width, then slowly lower them back down to the floor.
  • Finish off by doing the required number of reps.

High Plank Leg Lifts

Have you been looking for a resistance band workout for butt and legs? Well, the high plank leg lift will work on both your glutes and leg muscles. When making this move, make sure your hips don’t drop or pike up. Also, ensure that you pull your belly button up toward your spine and push the floor away from you with your hands.

  • Wrap the band around your ankles and get in a push-up or high plank position. Your body should form a straight line from your shoulders to your heel. Also, your shoulders should be aligned directly over your wrists.
  • Squeeze your right glute, then lift your right leg toward the ceiling and place it back down. Ensure that you don’t arch your back during this process.
  • Next, squeeze your left glute, then lift your left leg toward the ceiling and place it back down. This completes one rep.
  • Continue alternating between sides and finish off by doing the required number of reps.

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Kneeling Leg Lift

  • Wrap the band around your thighs. Ensure that it’s just above your knees, not too high. Now kneel on the floor.
  • Now extend your left leg toward your right side, with the toes on your left foot pointed and on the floor. Next, place your right hand on the floor. You can let your left-hand rest behind your head or on your hip. Also, to help hold your right knee in place, you can try wrapping the resistance band under it. This is your starting position.
  • Lift your left toes off the floor and extend your leg to be even with your hip. If you can’t reach that point, go as high as your flexibility allows.
  • Now gently lower your toes back to tap the floor. This completes one rep.
  • Perform the required number of reps on one side, then switch to the other.

Lateral Band Walk

During this exercise, you should try to keep your weight at the center. Your core should also be always engaged while maintaining constant tension in the band.

  • Wrap the band around your ankles.
  • Assume a quarter-squat position with your feet hip-width apart. Your hands should also be on your hips or at your chest.
  • Take a step toward the left side using your left foot. Doing this will make your stance slightly wider than the hip-width. Follow this with your right foot so that your feet are hip-width apart again.
  • Take three steps toward the left and three back to the right. This completes one rep.
  • Finish off by doing the required number of reps.

Standing Glute Kickback

The standing glute kickback is not a big movement. Therefore, whenever you feel your lower back arching during the exercise, reduce the size of the movement. Also, avoid putting any weight on the leg that’s kicking when it’s coming back to the ground.

  • Tie a mini band around your ankles in a loop. Now stand with your feet hip-width apart and your core engaged.
  • Now place your hands on your hips or at your chest and shift all your weight to your right leg. Place your left toes on the floor about an inch diagonally behind your left heel. Doing this ensures that tension is always there in the band.
  • Next, squeeze your core, then tuck your pelvis under while kicking your right leg back about 6 inches. Make sure your knee is straight throughout this process.
  • Bring back your right foot to tap the floor, maintaining the tension in the band for one rep.
  • Perform the required number of reps on each side.

Hip Bridge Pulse

During this movement, always keep your pelvis tucked under and avoid arching your back. Also, ensure you pull your belly button to your spine to maintain the correct form.

  • Tie a mini band around your thighs in a loop. Ensure that it’s just above your knees, not too high.
  • Now lie face up and put your hands at your sides and bend your knees. Your feet should also be flat and hip-width apart.
  • While squeezing your glutes and core, lift your hips a few inches off the floor. From this position, walk your feet together.
  • Hold this bridge, then push your knees away from each other. Your feet, however, should remain touching during this process.
  • Now gently return your knees together. This completes one rep. Continue pulsing your knees together and apart without lowering your hips.
  • Finish off by performing the required number of reps.

Conclusion

You don’t always have to hit the gym to get that sculpted physique. With a little improvisation and creativity, you can achieve this regardless of where you are. Resistance bands, in particular, are very effective and convenient when it comes to building your butt muscles.

When used in combination with these exercises, they will accelerate your muscle-building regimen and get you toned up in no time. The bonus? You don’t even have to get out of your house to do so!

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

If you want your weight loss plan to be efficient, don’t forget to do some exercise on the regular basis. Check out this 20-min Full Body Workout at Home.

SOURCES:

  1. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis (2019, nih.gov)
  2. Resistance training – health benefits (2018, betterhealth.vic.gov.au)
  3. What We Recommend (2015, diabetes.org)
Jeremy Mukhwana
Jeremy Mukhwana
I. Grebeniuk
I. Grebeniuk

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

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