8 BOOTY BUILDING RESISTANCE BAND EXERCISES

An effective way to activate your glutes for growth and for a rounder butt overall would be to implement resistance bands into your workout routine.

They can be taken with you on the go which makes them extremely convenient.

Resistance bands work by placing constant tension on the muscles throughout the entirety of the movement.

That means that during both the concentric and eccentric part of the movement, your muscle fibers will be tearing.

This is crucial for anyone who is looking to grow their muscles. This is why most professional bodybuilders will make it a key emphasis in their workouts to slowly lower weight.

You want to get the most out of your workouts so that you can reach your goals faster.

I’m going to give you 10 resistance band exercises that will help you target your glutes from multiple angles for maximum growth.

1. SIDE-LYING CLAM

The side-lying clam will primarily target the gluteus medius.

This muscle runs down the side of your hip as well as the outside edge of your butt.

Implementing this exercise will help you to build the muscle that gives you that hourglass look, something that many women desire greatly.

The Gluteus Medius is also a very important muscle for everyday functionality and movements.

It is responsible for both hip stabilization and balance.

Building your gluteus Medias will help protect your lower back as well as your knees when you walk by preventing overcompensation due to a weak gluteus Medias.

How to: Start lying down on the floor on your side. Place the resistance band just above your knees, from here move the leg that’s on top to a 90-degree angle by pushing it away from your body laterally. Your feet are to stay together, the only thing that should be moving out laterally is your hip and leg. At the top of the movement, flex your glutes to get the most out of this exercise before slowly descending back down to your starting position. 

2. PULSING GLUTE BRIDGES

Glute bridges are a great exercise for building both your butt as well as your hamstrings.

It also serves as a great exercise for opening up your hips and strengthening your lower back.

This is a beneficial thing for most people because a large majority of us have jobs that require us to sit at a desk.

Doing this consistently will easily lead to tight hips which are no good for anyone.

How to: Lay on the floor with your knees bent. Place the resistance band around your knees. From here thrust your hips towards the ceiling as far as you can go. At the top of the movement flex your glutes and hold for 2 seconds before descending back down to your starting position.

3. SIDE-LYING LEG RAISE

One of the most popular resistance band exercises on this list.

The side-lying leg raise is a great exercise for developing the “hip dip” or as previously stated, the gluteus medius.

It also targets the side hip flexors, thighs, and hamstrings.

This exercise can help reduce a women’s cellulite while growing their butt.

How to: Stand up with your legs shoulder-width apart. Place the resistance bands at your ankles and Lift one leg laterally lift it as high as you can before slowly lowering it back down. This can also be done on the floor, same rules apply. Wrap the band around your ankle and extend the top leg out laterally, making sure the leg stays straight. Slowly descend back down at the end of the movement.

4. GLUTE KICK BACKS

Band kickbacks help to target the glutes and improve muscle strength. They also serve as a great way to tone your butt and hamstrings

Because part of the movement requires you to stabilize yourself on one leg, band Kickbacks are an isolation movement which means you can focus on one muscle at a time, making it better for mind-muscle connection.

This exercise will target your gluteus Maximus primarily. This muscle makes up the majority of your glutes so growing is will reward you with a bigger bum.

How to: Lay on the floor on all fours and place a resistance band around your ankles with your legs hip-width apart. Place one leg a few inches behind the other. Your leg that’s out in front will be used to support your weight, then kick back with the back leg, slowly return to the starting position, and then alternate legs.

5. LATERAL BAND WALKING

Another popular resistance band exercise within the fitness community.

Lateral band walks have a surplus of benefits for your body. They are a great way to improve the stabilizer muscles in your hips.

Doing so will strengthen your hip abductors while simultaneously working your gluteus Medias.

This has a compound effect by also increasing the stability of your knees.

How to: Stand up with your legs a little more than shoulder-width apart. Place the resistance band above your knees. Lower your body halfway into a squat and then slowly take a couple of steps laterally to the right and then to the left. 

6. ANKLE JUMPING JACK

Ankle jumping jacks offer a great combo with the last exercise we just mentioned.

It is similar in the direction the movement goes as well as what muscle groups are worked.

However, it differs in that you are jumping with your legs spread out and then back in.

How to: Stand up with your legs shoulder-width apart. Place the resistance band around your ankle and descend into a half squat. From here jump your feet out and then back in, repeat to your desired repetitions.

7. FIRE HYDRANTS

The fire hydrants greatly target your gluteus Maximus. As previously stated, this is the largest muscle group that makes up your glutes.

So primarily targeting this group will ensure that the mass of your butt grows over time.

This exercise improves hip extension which allows your thighs to move back and forth, serving as a functional benefit, especially when going upstairs.

Fire Hydrants can even help you improve your posture which is a great thing for anyone to do because it has its own health benefits tied to it.

How to: Lie on the floor on all fours with your arms shoulder-width apart. Place the resistance band above your knee, from here lift your knee out laterally without moving your hip. Slowly return to starting position and alternate sides. 

8. DONKEY KICKS

Donkey kicks target your glutes from a different angle compared to all the other exercises on this list.

It primarily targets the gluteus Maximus for overall mass.

This exercise can be enhanced by holding your position at the top of the movement. This is where the majority of the results come from performing this exercise so be sure to challenge yourself.

How to: Start on all fours with your arms shoulder-width apart and your knees under your hips. Place the resistance band around one knee and the other side around the sole of the opposite foot. Kick that foot out slowly until the leg is straight. Contract your glutes at the top of the movement and then slowly return to the original position.