4 Resistance Band Moves To Tone Your Butt

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By: // July 24, 2014

If you want to tone your glutes, 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 of 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 4 resistance band moves that work your glutes.

The Resistance Band Butt Workout

How do you choose the correct resistance band? 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 this C9 Comfort Grip Resistance Band from Target! The handles are padded and the resistance level is great for beginners to intermediate.

Let’s get to the workout! For each of the 4 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

Stand on resistance band with feet hip-width apart, holding band behind the back of your arms. Slowly lower into a seated position, pushing your glutes behind you and putting the weight into your heels. Now just as slowly, begin to return to starting position making sure to squeeze your buns as you come up. 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

Place the ball of your right foot on the band while holding the handles in front of your thighs; palms up. Step the ball of the left foot behind you keeping the heel off the floor. Slowly lower the back knee down until the front knee forms a 90 degree angle. Now press through the front heel while lifting your body back up to the starting position. Keep the spine tall throughout the move. 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


Stand with the balls of both feet on the band about hip distance apart. Keeping your abdominals tight and spine long, hinge slightly forward. Bend your elbows and hold the handles close to your body. Keeping your torso straight, slowly lower down reaching handles of the band toward the ground. One 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

Place the center of your feet on the band, hip-width apart and hold the handles next to your hip bones. 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. 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 resistance band fan? What are your favorite moves? Share below!

READ THIS NEXT: How To Build A Better Butt

Printed from GetHealthyU.com


on August 5, 2014 at 6:27 AM 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 August 8, 2014 at 10:23 AM 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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