8 Booty Band Workouts (Sculpt Your Glutes to Perfection)

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: March 11, 2024
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As a certified personal trainer and strength coach, I often get asked by clients how to better isolate the glutes, aka booty muscles, with machines and weights. And they are often surprised when I tell them that a booty band workout might just be the best solution.

To help our readers and clients, we decided to test out a few dozen different lower-body workouts using rubber and fabric booty bands.

After five weeks, our trial team of seven clients was seriously impressed with their new booty toning and firming results.

Quick Summary

  • The eight booty band workouts include glute kickbacks, ankle jumping jacks, donkey kicks, fire hydrants, lateral leg lifts, banded squats, hip thrusts, and plank kickbacks.
  • These workouts engage the core for added toning benefits and can be intensified by using different resistance levels.
  • Regular use of booty bands for at least four weeks can lead to noticeable improvements in muscle tone and strength.
  • In my professional opinion as a trainer, incorporating booty band workouts is a highly effective way to sculpt and enhance glute muscles.

My Favorite Booty Band Workout Routine

Plank kickback using resistance band

Here are eight booty band exercises that we tested out with our clients to see how they affect the shape and toning of the glutes.

Start off with a lower tension band, and make sure you increase the intensity as you become stronger and fitter.

1. Glute Kickbacks

Here’s what to do:

  1. Kneel on a yoga mat with your knees below your hips.
  2. Loop a resistance band around your foot and hold the handles in your hand.
  3. Lift your right knee off the mat and stretch your right leg out.
  4. Return to the starting point and repeat 15 times.
  5. Do the same for the left leg.

2. Ankle Jumping Jacks

Performing banded jumping jacks

This is a fun exercise to bring on the sweat.

Start with a low-tension band, as it takes some getting used to it looped around your ankles:

  1. Get into the starting position with feet slightly wider than shoulder-width apart.
  2. Get the booty band looped around your ankles.
  3. Jump up and bring your left and right feet together.
  4. Then jump up again and bring your left and right foot as far apart as possible.
  5. Repeat 20–25 times.

3. Donkey Kicks

You can do these standing up, but with booty bands, I suggest doing them kneeling on a quality yoga mat.

It’s a lot easier, too, with bands this way:

  1. Loop the booty band around your left and right knees.
  2. Raise your right knee up while keeping the knee bent.
  3. Hold the top position for a second or two, then lower it back down.
  4. Repeat 15 to 20 times before switching to the other side.

Related: How Do You Set up a Resistance Band Gym

4. Fire Hydrants

Fire hydrant pose using resistance band

This is a highly effective way to target your glutes and outer thigh muscles.

Try choosing a thicker band for this movement: 

  1. The starting position is on all fours with your knees on the floor hip-width apart.
  2. Loop the band around your thighs as close to your knees as possible.
  3. Raise your left knee as far as possible, and it’ll look like what a dog does to a fire hydrant.
  4. Repeat the movement 15 times before switching to the other side.

“Your glutes are the most powerful muscles in your body and responsible for any movements of the hip and thighs.”

- Daniel Bubnis, M.S., NASM-CPT

5. Lateral Leg Lifts

This will quickly become a tough exercise to do with a full range of motion.

But make sure you focus on quality over quantity: 

  1. Lie down on your side with your legs straight and your right foot on top of your left foot.
  2. Loop the booty band around your ankles.
  3. Lift the right leg up as far as possible and keep the knee straight.
  4. Lower it down again and repeat for 15 reps before switching to the other side.

6. Banded Squats

Doing squats with resistance band

Squats are great for your booty, and here is a way to make them more intense without adding free weights: 

  1. Stand with your feet flat on the ground and your knees bent slightly.
  2. With your feet shoulder-width apart, loop the band around your thighs, close to your knees.
  3. While slightly leaning forward, start to lower your buttocks to the ground.
  4. Go as far as possible and try to increase the stretch on the band.

7. Hip Thrusts

This is an exercise that will be great for the glute mass as well as your hip abductors and hip flexors.

The key to these exercises is to focus on engaging your core and glutes even before you start the movement: 

  1. Anchor a resistance band behind you and wrap the band around your hips.
  2. Keep your knees slightly bent and hold onto something to provide stability.
  3. Now thrust your hips forward, but avoid using your arms, and repeat 20–30 times.

Learn More: Banded Hip Thrusts: The Secret to Sculpting Strong Glutes

8. Plank Kickbacks

Doing banded kickback while planking

And here is a final one of our band exercises that will also provide great effects for your core.

Here’s what you need to do: 

  1. Get into the standard plank position with your feet hip-width apart.
  2. Loop the band around your ankles and lift your left foot off the ground.
  3. Keep a straight line in your leg and lift it as high as possible.
  4. Lower the foot down again and switch to the other side.
  5. Repeat this for 15 reps on each side.

Benefit of Performing Booty Band Workouts

  1. Enhanced muscle activation: Booty band workouts specifically target and activate the gluteal muscles, which can sometimes be underutilized in regular lower body exercises. The resistance from the bands ensures these muscles are fully engaged, leading to better muscle development and tone.
  2. Improved core stability: Many booty band exercises require core engagement for balance and proper form. This not only works the glutes but also strengthens the core muscles, contributing to improved posture, balance, and overall body stability. According to a study found on the National Library of Medicine website, core stabilization exercises can be considered a favorable method for treating back pain as well [1].
  3. Versatility and convenience: Booty bands are lightweight, portable, and can be used anywhere, making them a convenient tool for home workouts or for adding intensity to gym sessions. Their versatility allows for a wide range of exercises, catering to different fitness levels and goals.
  4. Low Impact on joints: Exercises with booty bands are generally low-impact, making them suitable for people with joint issues or those recovering from injuries. They provide an effective workout without putting excessive strain on the knees, hips, or back.
  5. Enhanced workout intensity: Booty bands add resistance to traditional exercises, increasing their intensity and effectiveness. This added challenge can lead to quicker strength gains and more pronounced muscle definition, especially in the glutes and thighs.


Do Booty Bands Work?

Yes, booty bands work very well to help shape and tone your buttocks. By implementing a regular resistance band glute workout, you will gain more muscle mass and lower your fat storage as well.

How Long Does It Take for Booty Bands to Work?

It will take at least four weeks for the booty bands to work. It all depends on your starting fitness levels and physique, as well as how often you exercise. By doing some dedicated booty exercises twice a week, you should see positive changes very soon.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9340836/
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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
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Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
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Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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