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 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.
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
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.
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.
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.
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.
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
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.
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.