The Best Booty Band Workout For Bigger Glutes (6 Effective Exercises)

By JC Deen



booty band workout results

In this quick article, you’re going to learn a proven routine for building round, firm, and sexy glutes with a quick booty band workout.

Best of all?

You only need a booty band and 25 minutes.

We’ll go through the routine step-by-step in a minute, but first, let’s answer the question:

Do Booty Band Workouts Really Work For A Bigger Butt?

People often think you need dumbbells, barbells, and machines for impressive results. But that’s not true.

In fact, booty bands might even be superior for glute training. That’s for two reasons.

First, the bands give you a wide range of options for training your gluteus medius and gluteus minimus.

Those are the glute muscles located at the side of your hips, giving your booty a round instead of a squared appearance.

Without a booty band, you only have a few exercises to choose from to train those muscles, such as the hip abduction with a machine or cable station.

Still searching for the best hip band?

Get my favorite hip circle for training at home or at the gym ????

But with the booty band, you have a wide range of exercises at your fingertips.

Examples are the lateral band walk, side leg lifts, ankle jumping jacks, the clamshell exercise, banded seated abductions, and more.

Second, most booty band exercises have an excellent resistance curve, which is often not the case with regular weights.

I won’t make this too technical, but here’s how that works:

Your body can activate your glutes to the most significant extent when your hips are at or near full extension.

That’s one reason studies show the hip thrust is better for building the glutes than the squat.

The hip thrust or glute bridge is the most challenging when your hips are near full extension, which is ideal for stimulating the glutes.

booty band workout hip extension

But during the squat, the exercise is the hardest when your hips are at about a 90° angle, which is suboptimal.

What does this have to do with training with the booty band? A lot.

Since the bands provide more resistance the more you stretch them, they produce a more significant tension overload when your hips are at or near full extension.

For example, during a banded donkey kick (which you’ll be doing in this workout), the band provides the most resistance when you’ve kicked your leg up fully.

And the same is true for the banded Romanian deadlift – the resistance is the highest when you lock out your hips.

So, don’t think you need fancy equipment to build an alluring backside.

You can achieve fantastic results with just a booty band, and it might even be superior.

With that being said, let me introduce you to…

The 6 Move Booty Band Workout

the best booty band workout 6 exercises

As the name implies, this workout has six moves.

We’ll perform each of them for four sets in a circuit fashion with 30 seconds of rest between exercises.

So, you start with the first movement, rest for 30 seconds, do the second movement, rest for 30 seconds, and so forth, until you’ve done each exercise four times.

This setup allows us to train the glutes with a lot of volume in just 25 minutes.

To complete this booty band workout, you’ll need at least one band, although it would be even better to have multiple of them in varying strengths.

That’s because you can then make the workout more challenging over time by increasing the resistance.

Here are the exercises:

0. Frog Pumps

Note: this is your priming exercise, which is used to get your glutes activated.

For this movement, you’ll do 2 sets of 15-20 reps. This is your warm-up, so make sure you focus on contracting your glutes and feel the ‘squeeze’ as you do each rep. This movement is great for getting your glutes to ‘wake up’ before you start your workout.

Here’s how to do it:

  1. Lie on your back, and put the soles of your feet together.
  2. Keep your elbows firmly on the floor for support.
  3. Push your hips up into the air and squeeze your glutes at the top. Focus on the
  4. contraction.
  5. Lower yourself back to the starting position.

1. Single-Leg Romanian Deadlift (12 to 15 Reps Each Side)

The banded Romanian deadlift is an excellent glute builder.

That’s because the exercise is the hardest when your hips are near full extension, the ideal position for stimulating the glutes.

Besides, this exercise will help you strengthen your hamstrings and back.

Here’s how to perform the movement:

  1. Put the band under your left foot and hold it with both hands.
  2. Take a split stance with your left foot in front.
  3. Transfer your weight to your left leg.
  4. With your knees slightly bent (about 10°) and your back straight, hinge forward at your hips until your left hand reaches mid-shin.
  5. Stand back up while squeezing your glutes.
  6. Complete 12 to 15 reps.
  7. Repeat on the other side.

2. Lateral Band Walk (15 to 20 Steps Each Side)

Next, we’ll target the glute muscles located at the side of your hips, helping you build a round instead of a squared booty.

Don’t worry if you don’t have enough space to do 15 to 20 steps in one direction first before switching. Just be sure to do 15-20 steps per side.

You can even alternate between taking one step to the left and one to the right if you have to.

Here’s how to perform the movement:

  1. Stand with your feet shoulder-width apart with the band slightly above your knees.
  2. Bend your knees and hips so that you’re in a quarter squat position.
  3. While staying low, take a step to the right with your right foot.
  4. Move back to the starting position with your left leg.
  5. Repeat the movement for 15 to 20 steps on each side.

If you want to make the exercise harder, maintain a wider stance or use a thicker band.

3. Curtsy Lunge (12 to 15 Reps Each Side)

Regular lunges are excellent glute builders.

But the curtsy lunge takes this to the next level by involving your gluteus minimus and medius more significantly.

Here’s how to perform the movement:

  1. Stand with your feet shoulder-width apart and the booty band just above both knees.
  2. Step your right foot behind you in a diagonal way.
  3. With your back straight and chest up, lower your body until your knee is ten centimeters above the floor.
  4. Return to the starting position in a reverse motion.
  5. Repeat for 12 to 15 reps and then switch sides.

If desired, you can make the exercise harder by holding something heavy in your hands (a dumbbell, kettlebell, textbooks, chair, etc).

4. Banded Donkey Kick (12 to 15 Reps Each Side)

The scientific name of this effective glute builder is the quadruped bent-knee hip extension.

But among the fitness savvy, it’s better known as the donkey kick. 

That’s because, well, it looks like the animal’s notorious kick.

Here’s how to perform the movement:

  1. Start in a kneeling position with your hands on the floor under your shoulders and a band attached to both feet.
  2. Extend your right knee and hip at the same time until you’ve fully extended both.
  3. Return to the starting position in a reverse motion.
  4. Repeat for 12 to 15 reps before switching to the other side.

5. Single-Leg Foot-Elevated Bridges (10 to 12 Reps Each Side)

Many people view the hip thrust as the most effective glute builder. And there is truth to that.

That’s why a hip-thrust-like movement is the fifth exercise of the circuit.

We will, however, implement two modifications to make it more challenging. These are by:

  • performing the movement with one leg at a time.
  • raising our working leg.

Here’s how to perform the exercise:

  1. Lie on your back in front of a bench with your feet on the floor.
  2. Place your right heel on the bench with your toes pointed toward the ceiling and your knee at a slightly greater than a 90-degree angle.
  3. Lift your left foot 10 centimeters off the ground.
  4. Push your body up with your right heel until you’ve extended your hip fully.
  5. Return in a reverse motion.
  6. Repeat for 10 to 12 reps per side.

6. Band Seated Hip Abduction (3 Levels – 90 reps in total)

To finish up the circuit, we’ll put our glutes on fire with this burner exercise.

It’s an excellent way to stimulate the metabolic stress pathways in the body, which are involved in muscle growth.

Here’s how you perform the movement:

  1. Sit on a bench with the band above the knees.
  2. Hold onto the bench, lean back, and pulse your knees out for 30 reps while keeping your feet planted.
  3. Keep the band under tension throughout the entire set.
  4. Once you’ve completed 30 reps, switch to an upright position and do another 30 reps.
  5. Finally, bend forward at your hips and do another 30 reps. 

How Often Should You Do This Resistance Band Workout?

You want to do this booty band workout at least twice per week. 

Doing so leads to better results compared to training only once per week.

A case in point: a 2016 systematic review and meta-analysis concluded the following:

“The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week.”

It’s fine to train even more often, such as by doing this workout three times per week.

But we recommend that you get at least one rest day for your glutes between each session.

For instance, if you decide to do this workout twice per week, you could use a setup like training on Monday and Thursday or on Tuesday and Saturday.

And if you want to do the workout three times per week, you could opt for something like training on Monday, Wednesday, and Friday.

Want to grow your butt at Home?

You can build your booty in your living room with no equipment and no need for a gym. Click the button below to get a workout sent straight to your inbox.

JC Deen is a nationally published fitness coach and writer from Nashville, TN. Currently living in the blistering Northeast. Follow me on X/Twitter