A Resistance Band Butt Workout You Can Do Anywhere

Posted on 05 February 2019

A 10-Move Resistance Band Butt Workout You Can Do Anywhere

Band workouts are really great for targeting the muscles in the butt—the gluteus maximus, gluteus medius, and gluteus minimus. That's great if you just want to do a butt-focused workout, but it's helpful if you want to prime your glutes for an all-encompassing workout, too. Isolated glute exercises, like the ones Marti demos below, will warm up your glutes and get them ready to work so that you "turn on the right muscles," Lena Marti says. Try her workout 



Here's how to do this workout:

  • Ankle Jumping Jacks — 20 reps
  • Lateral Band Walks — 20 reps
  • Standing Glute Kicks — 20 reps each side
  • Banded Walks — 20 reps
  • Squat to Lateral Leg Lifts — 20 reps
  • Clamshells — 20 reps
  • Hip Bridge Pulses — 20 reps
  • Fire Hydrants — 20 reps
  • Hip Bridges With Alternating Leg Extensions — 20 reps
  • Donkey Kicks— 20 reps
  • Do this circuit two times.

Marti recommends doing this workout two or three times per week. She also suggests just picking two moves to do before every lower-body workout to warm up and activate your glutes. "I do this before leg day," Marti says. "I'm working with the bands first, every single time."


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