J.D. Hodges

My wife recently purchased a “booty band” and she has been loving it for her workouts. There are a TON of exercises you can do with a booty band to work your glutes and other muscles. Here are some favs:

• Donkey kick: Place the band around your thighs just above your knees. Get on all fours with your hands under your shoulders and your knees under your hips. Keep your back flat and your core engaged. Lift your right leg up and back, keeping your knee bent at 90 degrees and your foot flexed. Squeeze your glutes at the top of the movement, then lower your leg back to the starting position. Repeat on the other side¹.
• Fire hydrant: Place the band around your thighs just above your knees. Get on all fours with your hands under your shoulders and your knees under your hips. Keep your back flat and your core engaged. Lift your right leg out to the side, keeping it bent at 90 degrees and parallel to the floor. Squeeze your glutes at the top of the movement, then lower it back to the starting position. Repeat on the other side¹ ³.
• Ankle jumping jacks: Place the band around both ankles. Stand with feet together and arms by sides. Jump both feet out wide while raising arms overhead, then jump feet back together while lowering arms by sides¹.
• Plank jack: Place the band around both ankles. Start in a high plank position with hands under shoulders, feet together, body straight and core tight. Jump both feet out wide while keeping upper body still, then jump them back together¹.
• Banded clamshells: Place the band around both legs just above knees or ankles (depending on how much resistance you want). Lie on one side with hips stacked, knees bent at 90 degrees and feet together. Keep upper body still as you lift top knee up as high as you can without rotating hips or pelvis⁴ ⁵.
• Banded squats: Place the band around both legs just above knees or ankles (depending on how much resistance you want). Stand with feet shoulder-width apart and toes slightly turned out. Hold hands in front of chest or by sides for balance. Push hips back and bend knees to lower into a squat until thighs are parallel to floor or lower if possible³⁴. Press through heels and squeeze glutes to stand up.

You can also check out this video for more booty band exercises: https://www.youtube.com/watch?v=0yQwY6f8ZcE

Sources:

(1) Resistance Band Butt Workout: 13 Effective Moves To Build Muscle. https://betterme.world/articles/resistance-band-butt-workout/ Accessed 3/2/2023.
(2) 14 Booty Band Workout Ideas To Improve Your Training – Victorem Gear. https://victoremgear.com/blogs/resistance-training/booty-band-workout Accessed 3/2/2023.
(3) This Booty Band Workout Hits Every Major Muscle In Your Body. https://www.womenshealthmag.com/fitness/g34192783/booty-band-workout/ Accessed 3/2/2023.
(4) 6 Resistance Band Exercises for Glutes | SELF. https://www.self.com/gallery/5-effective-resistance-band-exercises-for-a-strong-firm-butt Accessed 3/2/2023.
(5) The Best Booty Band Workout (6 Key Exercises For A Big Butt) – JCD Fitness. https://jcdfitness.com/2021/12/booty-band-workout/ Accessed 3/2/2023.