10 Band Exercises For A Complete Butt Workout At Home

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If you want to workout, sometimes, you will need an inexpensive and convenient equipment. One of the best out there is a resistance band because it is perfect for anyone whose workout is done at home, in a small space between the sofa and TV. Also, there are different ways to use a resistance band. However, I love to use them for glutes workout.

Resistance band exercises are amazing to work with because that’s the best way to target the muscles in the butt. Thus, if you want to do just a butt-focused workout, a resistance band is a must because it is built so you can do isolated glute exercises.

Thus, these isolated glute exercises, like the ones I will show you in this article, will concentrate only on your glutes. This way, you will work on the right muscles. Check them out:

1. Ankle Jumping Jacks

Image Credits: Ankle Jumping Jacks

Place the band around your ankles.
Stand in a quarter-squat position.
Keep your feet about hip-width apart and your hands at your chest.
Jump your feet out and in for 20 reps.

2. Lateral Band Walks

Image Credits: Lateral Band Walks

Place the band around your ankles.
Stand in a quarter-squat position.
Place your feet about hip-width apart.
Keep your hands at your chest or on your hips.
Take a step to the right with your right foot, so that your feet are shoulder-width apart.
Follow with your left so that your feet are hip-width apart again.
Take three steps to the right, and then three back to the left. That’s 1 rep.
Do 20 reps.

3. Standing Glute Kickbacks

Image Credits: Standing Glute Kickbacks

Place the band around your ankles.
With your hands on your chest or on your hips, shift all your weight into your left leg.
Place your right toes on the ground about an inch diagonally behind your left heel, so there is tension in the band.
Squeeze your abs and tuck your pelvis under as you kick your right leg back about 6 inches.
Keep the knee straight.
Return your right foot to the ground, keeping tension in the band.
Switch sides and make 20 reps.

4. Banded Walks

Image Credits: Banded Walks

Place the band around your ankles.
Stand with your feet hip-width apart.
Bend your knees a few inches and hinge forward at the hips.
Keeping your abs engaged and glutes tight.
Take 10 steps forward.
Take 10 steps backward.

5. Squat to Lateral Leg Lifts

Image Credits: Squat to Lateral Leg Lifts

Place the band just above your knees.
Stand with your feet hip-width apart, with your hands on your chest or on your hips.
Bend your knees and push your butt back to lower into a squat.
Stand back up and lift your right leg out to the side, keeping your knee straight.
Return your right leg to the floor.
Squat again. This time when you stand back up, lift your left leg out to the side, keeping your knee straight.
Return your left leg to the floor.
Do 20 reps, alternating sides.

6. Clamshells

Image Credits: Clamshells

Place the band above your knees.
Lie on your side, with your head resting on your bottom hand.
Elevate your feet to hip height, keeping your knees touching the floor.
Keep your feet together as you lift your top knee toward the ceiling.
Slowly lower the top knee down to hover right above the bottom knee.
Switch sides and complete 20 reps.

7. Hip Bridge Pulses

Image Credits: Hip Bridge Pulses

Place the band just above your knees.
Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
Squeeze your glutes and abs and lift your hips a few inches off the floor. Walk your feet together.
Hold the bridge, and push your knees out to the sides, keeping your feet touching.
Slowly return your knees to touch and do 20 reps.

8. Fire Hydrants

Image Credits: Fire Hydrants

Place the band just above your knees.
Start on all fours with your hands under your shoulders and knees under your hips.
Without shifting your hips, left your left knee out to the side.
Slowly return to starting position, switch sides and complete 20 reps.

9. Hip Bridges With Alternating Leg Extension

Image Credits: Hip Bridges With Alternating Leg Extension

Place the band just above your knees.
Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
Squeeze your glutes and abs and lift your hips a few inches off the floor.
Extend your right leg until it’s straight, keeping your knees in line.
Return your right leg to starting position. Bring your hips back down to the floor.
Lift your hips up again. Then, extend your left leg until it’s straight.
Return your left leg to starting position. Bring your hips back down to the floor.
Continue, alternating sides for 20 reps.

10. Donkey Kicks

Image Credits: Donkey Kicks

Loop the band around the bottom of your left foot and right ankle.
Start on all fours with your knees under your hips and hands under your shoulders.
Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top.
Return your left leg to the floor and continue on the same side for 20 reps.

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