Every since the gym selfie... having a round rump has become a multi-million dollar industry by itself.
While nearly every booty you see on social is a fake...
Having strong butt muscles is actually vital for your posture... exercise form... how to walk properly... and so much more.
I'm going to show you some booty band exercises to target and build your glute muscles in ways you probably have not really done before.
And some of these exercises will take you back to generations past.
Let's just say spandex fitness knew what they were doing.
What Are 5 Booty Band Exercises You Need To Start Using Today
For most of these exercises... you'll need a loop band. The best loop bands are the rubber ones you can purchase at any general sporting goods stores.
They're pretty inexpensive and worth every penny.
Banded Seated Pull Aparts
Step 1
Take a seat in a chair and grab a medium resistance loop band.
Put it around your legs just below your knees.
Start with your feet about hip distance apart... enough where you already have some tension in the band and your butt muscles are turned on.
Step 2
Now pull your knees apart as far as you can while you remain seated... sitting straight up.
You can let your feet roll over... they do not have to stay flat on the ground.
When you get has wide as you can... pause for a second before you bring your knees back together with control.
This is a high rep exercise.
I recommend you start with 60 reps and pay attention to when and where your butt or hips start to burn and get fatigued.
You should feel this in the upper corner or your butt... this is working your glute medias muscles.
If you feel is someplace else... this could be a sign of muscle imbalance.
I'll show you how to get a little reset with the next exercise.
Banded Glute Bridges
Step 1
You'll need a medium resistance looped band... maybe a heavy band depending on your strength endurance.
Get the band around your legs... this time I like to put them right above my knees.
Lay on your back with your legs bent at 90 degrees and your feet hip width apart.
Your arms are at your sides with your palms on the ground.
Step 2
Slightly pull your knees apart so the band in already in tension.
Press into mainly your heels but keep your feet fully on the ground and press your hips as high in the sky as you can.
You will roll up on your upper shoulders...
And as you read the top of your hip thrust... pull your knees apart as far as you can and hold for at least 3 seconds.
Step 3
As you lower your hips back to the ground... very slowly bring your knees back together.
Then go right back up to the top.
For this version of the exercise... as you rep up and down... don't go too fast. Go smooth... about 3 seconds up and 3 seconds down.
Your focus is on your glute muscles and squeezing them hard at the top.
Banded Hip Thrust Version
If you use this in a workout... at the end of your workout try to know about 3 to 5 pure static holds.
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Get your hips up as high as you can...
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Push your knees out against the band...
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Hold for at least 60 seconds (or as long as you can)...
Do that 3 to 5 times and you'll re-activate your butt muscles and build some good muscle.
When you're ready to get a little more advanced, checkout the barbell hip thrusts .
Susan Sarandon's
Okay these are not called Susan's but that is a name my trainer husband gave them... Susan Sarandon's.
Susan Sarandon was not really an 80's fitness woman... but we always laughed so the name just stuck.
Step 1
Take your lightest resistance band loop and put it around your legs at your ankles.
Lay on your side so your body makes a slight V shape from above.
You can relax your head on your hands or just lean into your forearm... I do both.
Step 2
You are going to lift your top leg as high as you can into the sky.
But here's the key... you are not only going to lift it high in the air but slightly behind you.
When you move your leg slightly backwards you really hit your butt muscles and that's the whole point.
You can lower your leg all the way back down to the ground... just do it with control so you can get a slight negative rep out of the process.
Side Squat Walks
Step 1
Get a pretty heavy resistance band around your legs.
Since we'll be doing squats... I think it's easiest to keep the band just below your knees.
Start with your feet about hip distance apart... a little narrower than normal. Just make sure the band is slightly in tension.
Get down into a quarter squat so your legs are slight bent.
Step 2
Keeping your quarter squat position step your leg's laterally so they are about shoulder width.
As the band stretches go down into a good squat and work hard to really push your knees out further... while still keeping your feet flat on the ground.
Step 3
Bring your back leg back into the narrow position as you come slightly out of your squat.
Work hard to keep the band in tension... this way your glutes are never not active and this will make the exercise more effective.
As far as reps go... because you're working on your glute action I recommend use a light weight and increase the rep count.
I'd say 16 at the lowest and strive for 20 or more... going back and forth in your space so each side get's an equal amount.
They key with this exercise is to work on hip mobility so you can push your knees as far out as you can.
Read my post about the kettlebell goblet squat . This will teach you why it's so important to twist your feet into the ground for proper muscle activation.
Banded Kettlebell Swings
Okay... these are an advanced exercise. Not only because you have to know how to do a kettlebell swing ...
But you need a special band too and it's just hard to learn how to do these properly.
I recommend a Rogue band red or blue band to start . They last a long time and are definitely worth the money.
However, they are great for glute power and full engagement.
Step 1
Step inside the band and take a shoulder width stance.
Take the top of the band and loop it through the handle so it self secures and you can just hold the kettlebell handle.
Now your swing will mostly remain the same.
Get into a load position... the band will not do anything at this point.
Make sure you work on keeping your balance over your entire feet... not too far forward and not on your heels.
Step 2
Keeping your balance... fire for your hips knowing the band is going to stretch.
This kettlebell swing really forces you to use your hips for power and it forces you to keep your balance.
Lock out hard at the top so the band does not control you!
And when the kettlebell comes back down... it will come with some force so balance and good form are going to be very important.
This is an advanced kettlebell swing variation... but it's one I highly suggest you work on.
Ready To Get Strong And Take Back Your Body?
I think it's best to use these banded exercises NOT during a workout... but rather as Fit Quickies.
Work them into your day... try to get 200 Susan's for each leg over the course of the entire day.
Do that for 30 days and you'll notice significant updates to your booty tightness... strength... and even hip range of of motion .
Now if you want to learn how to fit all of these tips and exercises into a well balanced fitness life...
Go learn about my strength programs .
I highly suggest you start with Ignite Beginner in the Habit program or the best would be Ignite 30 ... which is part of my FWW LIVE family of programs.
These will introduce you to my style of strength which is a faster... more efficient... and hardcore style that torches fat and builds real everyday strength.
Make sure you go and follow me on social media... all my active profiles are below.
And go subscribe to my podcast on Apple and/or Spotify ... those seem to be the two most popular listening platforms. You'll love the podcast.
I hope I get to meet you as a member soon!
