Top 5 Resistance Band Butt Exercises

Bottoms Up! The Top 5 Resistance Band Butt Exercises

It may go without saying, but it’s also worth repeating: resistance bands are a valuable, practical, and efficient training tool to helping you master various core body areas. Resistance bands are light-weight, easily packable and they provide versatile butt exercises options wherever you are––at home, at the office, even on-the-go. And best of all, it’s relatively inexpensive gym equipment for butt exercises when compared to a full-time gym membership or drop-in studio.  

Resistance bands are ideal for a full-body workout and butt exercises as they can help tone and gaining muscle in just about every area. And while your entire body can benefit, we’re looking specifically at the butt: five invigorating resistance band butt exercises that you can do just about anywhere (for some, you’ll probably want to find a place where you can close the door behind you).

Note: depending on which type of bands you are using, you may need to try out a few to find your preferred tension for your butt exercises. Resistance bands typically run from minimal resistance to heavy. Start with a medium resistance band and go from there. 

The donkey kick

donkey kick butt exercise

Donkey kicks are a great resistance band butt exercise for both muscle toning and stability. These intensive workouts target you’re the largest of your three glute muscles––the gluteus maximus. They also work your core and shoulder muscles. 

To start:

o  Wrap the resistance band around your thighs, just above your knees. Then come to an all-fours position with your wrists directly below your shoulders and your knees on the floor just below your hips.

o  With your right foot flexed, try to kick your right foot up toward the ceiling, engaging your butt muscles while using your core to keep the rest of your body stable. Focus on keeping your leg inline with your hip during this resistance band butt exercise. Try not to open your hip too wide to the right as you lift––this causes you to rely on your back instead of your glutes, which compresses your spine and neglects the glutes and core––and watch that you don’t arch your back too much as you kick toward the ceiling.

o  Be sure to keep your hips level. If your resistance band is too tight, your body will compensate by moving your hips as you lift. Only lift as high as your hips can stay level!

o  Draw your knee back to the floor to return to your starting position. Do all the reps on one side, then repeat on the other. Aim for around two sets of 15 to 20 reps––or whatever your body tells you.

The fire hydrant

fire hydrant exercise

This popular move is similar to the donkey kick, except you are mostly opening your hip and lifting your leg to the side (like a dog would when…using a fire hydrant). The stretching works the same area, but the burn is a little more intense when using a resistance band, so go easy on yourself. Don’t overextend and don’t lift too high. Always work within your comfort zone.

To start:

o  Wrap the resistance band around your thighs, just above your knees. Bring yourself down to the floor and position your body on all-fours with your wrists just below your shoulders and your knees directly below your hips.

o  Lift your right knee to the right while flexing your core to keep the rest of your body stable and your spine in a neutral position.

o  Bring your knee back to the floor to return to your starting position. Do all the reps on one side, then repeat on the other side. Aim for around two sets of 15 to 20 reps.

The kneeling leg extension

The kneeling leg extension comes in many different forms––some instructors add steps, others remove––but it's mostly a great technique for both your core and your butt. This version requires a little more effort than the previous two, and if it's your first time, we recommend starting with a light impact resistance band.

To start:

o  Kneel on the floor with the band wrapped around both of your thighs just above your knees. Get into the same all-fours position with your wrists under your shoulders and your knees under your hips.

o  Get into your starting position by placing all your weight in your right hand and right knee before rolling to your side, straightening your left leg while keeping your left foot on the floor. From this position, engage your core and lift your straight left leg toward the ceiling. Depending on your experience, lift as high as your flexibility allows but stop when your leg is even with the line of your hip.

o  Finish by lowering your leg and tapping your left foot to the floor before repeating. Do all the reps on one side, then repeat on the other side. Aim for around two sets of 15 to20 reps.

The bridge

This resistance band butt exercise is truly versatile and can be utilized by anybody of any fitness experience. Using a resistance band during “the bridge” simply kicks up the burn just a little.

To start: 

o  Lie face up with your back planted firmly on the floor with your knees bent. Wrap a resistance around your thighs, just above your knees, keeping your feet hip-width apart with your hands at your sides.

o  Use the strength of your core to ensure that your lower back is pressed against the floor, then push through your feet and lift your hips until they align with your knees, squeezing your glutes once you reach the top

o  Lower your hips to the floor to return to your starting position. Aim for around two sets of 15 to20 reps

‍The clamshell 

If you can remember those “Thighmaster” infomercials from the1980s, you’ve already got a good idea of how to do “the clamshell”. But this moderation uses a medium-strength resistance band for optimal engagement.

To start: 

o  Bring yourself down to the floor and lie on your left side with your hips, knees, and ankles stacked on top of each other. Bend your knees at a 90° angle and wrap the band around your thighs, just above your knees.

o  With your feet together, lift your right knee open, then slowly lower it back to meet your left––all while keeping your core engaged and your back straight. Aim for around two sets of15 to 20 reps.

There you have it. Five of the simplest and most effective resistance band butt exercises that you can do just about anywhere to strengthen your glutes, boost your energy, and look and feel great.

You May Also Like

How To Create New Exercise Habits & Make Them Stick

How To Create New Exercise Habits & Make Them Stick

Habits are the building blocks of our daily schedules. Here are some tips to building excellent habits and routines to improve yours!
How Do Resistance Bands Help You Lose Fat?

How Do Resistance Bands Help You Lose Fat?

Exercising is the fastest route to weight loss. Resistance training also lets you lose weight on your own. However, using weight loss resistance bands is an affordable, comfortable, and lightweight method to exercise all your big muscles even when you're on the road. The truth is, excess belly fat, and fat in general, does a lot more than make us lose faith when we put on a swimsuit, try on clothes, or get naked in front of your partner; it's potentially hazardous to our wellbeing.
What Are the Best Resistance Band Exercises to Lose Fat?

What Are the Best Resistance Band Exercises to Lose Fat?

Did you know that you don’t need heavy weights or unwieldy equipment to burn fat? You can burn fat just as easily at home by using resistance bands. These bands are easy to carry with you and convenient enough to use almost anywhere. Let’s face it, carrying dumbbells with you is not exactly practical.As a bonus, they’re some of the cheapest exercise equipment you can buy, and, yes, they’re amazingly effective. The tone, build muscle and burn fat, and they’re so easy to use almost anyone can use them.
Benefits of Using Resistance Band vs. Free Weights

Benefits of Using Resistance Band vs. Free Weights

When it comes to exercising, the tools you choose can have a powerful impact on your overall workout. One of the biggest discussions right now within the world of health and fitness is resistance bands vs. free weights. And this discussion continues as there are few definitive, clear-cut answers. It all depends on the type of workout you are after. But let's get into it.
Top 10 Tips to Start Working Out from Home

Top 10 Tips to Start Working Out from Home

Working out at home has never been more fashionable. With many of us working from home and health officials encouraging us to stay at home as much as possible, working out at home just seems like a great idea. Unfortunately, it can be hard to get started working out at home. Some people are energy vampires and draw energy from working out with other people. Others aren't quite sure how to direct their own workouts at home.
Do Home Workouts Actually Work?

Do Home Workouts Actually Work?

You can't scroll through a social media feed without seeing at least one advertisement for an app, website, or personal trainer that offers some form of home workouts. Virtual training is firmly planting its roots on platforms like Twitter, Facebook, and Instagram.With national shut-downs closing gyms and leaving patrons looking for another way to get their workouts in, the demand for virtual personal training and workout applications is substantial. In fact, hundreds of gyms, personal trainers, and yoga studios found a way to take their services online in response to the COVID-19 pandemic, as well as the convenience of their clients.

Move Yourself Daily