The Top 5 Band Exercises for Your Butt

The Top 5 Band Exercises for Your Butt

The glutes are the biggest muscles in the body, but one of the most common complaints women have is that their butt is flat and they look like they're "missing a butt."

Here are 5 band exercises for your butt that will help you get more out of each workout.

1. Band Squat

The band 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. Band Hip Hinge

The band 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. Band Side Steps

The band-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. Band Kickback

The band kickback is great for targeting those hard-to-reach inner thigh 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 just above the knees on one leg while flexing at the knee over the standing leg. Lean forward slightly and keep your back flat by engaging the abs. Make sure not to round your shoulders!

Step 2: Bring your leg back in a controlled motion until it's next to you. You can also pulse at the top for more of a glute burn or add a hop when bringing your leg back in if you want an extra challenge. To make this exercise even harder, you can do it with your arms overhead (just ensure they're not flaring out).

5. Band Kickback Squat

The band 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!

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