10-Minute Resistance Band Butt Workout

By: Chris Freytag, CPT // February 23, 2023

If you want to tone your glutes, you should be doing this resistance band butt workout. You may already be doing squats, lunges, or other bodyweight moves but if you really want to build a better butt, you should be using resistance bands.

I’m a huge fan of resistance bands because they are easy to use at home, the office, or on the road. Bands offer the same benefits as other resistance equipment without being big and heavy.

Even better, bands can offer more muscle recruitment because you can use multiple muscle groups at once. If you want to lift and firm up your backside, try these four resistance band moves that work your glutes.


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    Choosing The Right Resistance Bands

    You should reach moderate to maximum muscle fatigue between 15-20 repetitions. If your band is too easy, you’ll know. If it’s too hard, you won’t be able to complete the full range of motion.

    If you’re new to resistance bands, I’d recommend the SPRI Xertube Resistance Band with Handles! What I also love about this piece of equipment is that it comes with a door attachment making it versatile giving you multiple ways to use the device.

    The handles are padded, and the resistance level is excellent for beginners to intermediate. Choose your resistance based on your level of fitness. I recommend starting with a light to medium resistance band to start (especially if you’re doing upper body movements). Advance to the heavier resistance when you are ready!

    SPRI Xertube Resistance Bands with Handles
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    The Resistance Band Butt Workout

    woman outside doing resistance band squat

    For each of the four moves below, perform 2-3 sets of 15-20 repetitions of each, 3-5 days a week. Give this workout a try, and “Bottoms Up!”

    Basic Squat

    1. Stand on the resistance band with feet hip-width apart, holding the band behind the back of your arms.
    2. Slowly lower into a seated position, pushing your glutes behind you and putting the weight into your heels.
    3. Now just as slowly, begin to return to starting position, making sure to squeeze your buns as you come up.
    4. Keep your abdominals tight throughout the move and your spine long; do not bend forward.
    Chris Freytag demonstrating a basic squat with a resistance band


    Lunge With Bonus Bicep Curl

    1. Place the ball of your right foot on the band while holding the handles in front of your thighs; palms up.
    2. Step the ball of the left foot behind you, keeping the heel off the floor.
    3. Slowly lower the back knee down until the front knee forms a 90-degree angle.
    4. Now press through the front heel while lifting your body back up to the starting position. Keep the spine tall throughout the move.
    5. BONUS: As you lower down, perform a bicep curl with the band. Do lunges on each side.
    Chris Freytag demonstraing a lunge with a bicep curl with a resistance band

    Related: 14 Days To A Better Butt Challenge


    1. Stand with the balls of both feet on the band about hip distance apart.
    2. Keeping your abdominals tight and spine long, hinge slightly forward.
    3. Bend your elbows and hold the handles close to your body. Keeping your torso straight, slowly lower down, reaching the handles of the band toward the ground.
    4. Once your back is parallel with the floor, squeeze your glutes and hamstrings as you return to starting position.
    4 Moves To Sculpt A Better Butt


    Straight Leg Glute Squeeze

    1. Place the center of your feet on the band, hip-width apart, and hold the handles next to your hip bones.
    2. Stand tall, tighten your abdominals, and press your right leg out diagonally behind you, keeping your leg straight. Press through the outside of your heel.
    3. Press several times on the right leg and then switch to the left. Or alternate legs!
    Chris Freytag demonstarting a straight leg glute squeeze with a resistance band

    Are you a fan of this resistance band butt workout? What are your favorite moves? Share below!

    Fitness, Lower Body Workouts, Strength Workouts, Workouts

    Printed from GetHealthyU.com


    on Reply

    Morning Chris!!! I love following your advise. I love the idea of getting tone but i am a littler lazy...so following has been the best......my question is What do you think about Wood Chop exercises?...i read about it last week and has been doing then since..... thanks for getting back to me when you can.

      on Reply

      Thank you for reaching out to me! I love the wood chop exercise, it's great for glutes and the obliques!

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