Resistance band exercises are a great way to work out the glutes without using weights. Resistance bands provide a natural and safe way to tone your butt and thighs, which might be difficult with traditional exercise equipment.
Resistance band exercises are also more convenient than weights because you can use them anywhere, and they're easy to travel with. They're also more affordable than weight-lifting machines or gym memberships.
There are many resistance band exercises that can help you tone your glutes, thighs, and core muscles in just minutes a day at home or in the gym.
Here are 5 of the best resistance band exercises for your butt that will help you get more out of each workout.
What are the Best Resistance Bands Exercises for Butt?
The squat targets the glutes and can give you that lifted look you're looking for.
Step 1: Start out in an upright standing position and ensure that the band is placed right above your feet. You can face away from a wall or support if you feel like you need it.
Step 2: Proceed to squat down and keep your knees together (the band will start bunching up), sit back like you're about to sit in a chair behind you, and then press up from the heels of your feet.
Step 3: You can pulse at the top if you want to focus more on the glutes and less on the quads. You can also add a hop to end it or just go into another squat.
2. Hip Hinge.
The hip hinge is great for building power in your posterior chain (glutes, hamstrings, lower back). It's one of the most important things you should be doing for your overall strength.
Step 1: Place the band around your legs just above the knees and proceed to flex at the hips to go into a deadlift, keeping your abs engaged. Your back should be slightly arched with your butt pushed out behind you.
Step 2: This exercise not only hones in on the glutes but also targets the hamstrings and lower back. Make sure you don't shrug your shoulders as you go into the position.
Step 3: Once you reach the top, slowly bend at the knees to get out of it and go right back into a hip hinge by flexing at the hips without letting them round.
3. Side Steps.
The side steps are great for targeting those hard-to-reach glute muscles that contribute to giving your butt a lift. It'll also help with stabilizing your core, which is key for getting a lifted look from your butt.
Step 1: Place the band around one ankle and proceed to step laterally across the length of the room or space keeping your feet together and not allowing them to separate (if you can't do this, widen your stance).
Step 2: Bring the leg back and tap the floor like you're doing a single-leg deadlift. Make sure to move at a controlled pace and really don't let your hips drop down as you step; keep them high and engaged. You can also pulse for more of a glute burn.
4. Kickback Squat.
The kickback squat is great for targeting those hard-to-reach inner thigh muscles that contribute to giving your butt a lift while at the same time strengthening and toning the legs and glutes. It'll also help with stabilizing your core, which is key for getting a lifted look from your butt. It's also a great exercise to add to a warm-up.
Step 1: Start out in an upright standing position and ensure that the band is placed right above your knees. Keep your chest up and back flat while at the same time not allowing your knees to cave in.
Step 2: Proceed to sit back with your butt into a squat while maintaining proper form and then stand up out of it, pushing through the heels of your feet. The key is to not allow your knees to flare in or out during this motion! Repeat until you've done 12 reps.
Just remember that with any exercise, proper form is key. If you're new to exercises or these aren't challenging enough for you, add a resistance band and increase the tension!
5. Single-Leg Glute Bridge.
The single-leg glute bridge with resistance bands is a great exercise that targets the glutes and hips. It can be done on the floor or on a stability ball.
- Lie on your back with your knees bent and feet flat on the floor.
- Place resistance bands around both ankles.
- Engage your core and squeeze your glutes to lift one leg off of the ground.
- Hold for 2 seconds, then lower back down to starting position.
- Repeat 10 times, then switch legs and repeat 10 more times.
Resistance Band Exercises (conclusion)
Resistance band exercises are a great way to tone your glutes. They provide a low-impact, yet effective workout that can be done at home or in the gym.
Resistance bands are an inexpensive and simple tool that can be used for resistance training. They are lightweight and come in different lengths and thicknesses. There is also a wide variety of resistance bands available on ActiveBella, so you can find one that works best for you.
To start out with, I recommend doing banded glute exercises with your feet on the ground to strengthen your glutes before moving on to other types of exercises.
Thanks for reading ;)