The Ultimate Booty Band Workout to Strengthen & Shape Your Butt

Booty Band WorkoutStrengthen and tone your butt using only resistance bands/loops otherwise known as booty bands. Besides helping you to gain a sculpted butt, there are many other benefits to working your glutes, like hip and joint stabilisation which can help prevent knee and hip injuries.

Booty bands are lightweight and inexpensive and are great for targeting the muscles in your butt and thighs. The beauty of booty bands is that you can take them anywhere – do your resistance band booty workout at home, in the park, at the beach or the gym (when they are open up again of course!).

Many people associate strengthening your glutes with squats, but what often happens is that the quads do most of the work and your glutes aren’t effectively engaged. Booty bands are a great alternative as they ensure your glutes are engaged.

The glutes involve lots of different muscles, including the gluteus maximus, medius and minimus plus plenty of other small supporting muscles. The main muscle everybody talks about is the gluteus maximus. This is the largest muscle in the body and is often what is targeted during squats and deadlifts. Our resistance band booty workout involves exercises to work out ALL of your glute muscles rather than just your gluteus maximus.

At Orbit Fitness, we recommend you do all 6 booty band exercises in our booty band workout to effectively work all your glute muscles.

What You Will Need:

  1. Mat
  2. Booty Bands
  3. Water bottle
  4. Sweat towel

Our booty band set comes with multiple resistance levels to suit your strength. Some exercises will require a heavier resistance while others will need a lighter booty band. We have added our suggested resistance level for each workout, but you can alter the band you use depending on your strength level.


Get your muscles ready by performing a 5-minute warm-up.

Warming up is essential to prevent injury during your booty band exercises and to reduce soreness and stiffness after finishing your workout.

Shuffle Exercise With Booty Band

#1 - Side to Side Steps

Resistance band side steps are a great addition to your resistance band booty workout as they target your hip abductors and your gluteus medius. This lateral exercise helps to stabilise the pelvis and the knee joint.

Reps: 20 total reps (10 each way)

Rounds: x 3

Band Strength: Medium - Heavy


  1. Start by placing your booty band just above your knees and stand with your feet shoulder-width apart.
  2. Slightly bend your knees into a half-squat position while keeping your chest and head up and pushing your bum backwards
  3. Maintaining the half-squat position, take small steps to the right ensuring tension is on the band throughout
  4. Step to your right 10 times and then reverse stepping to the left 10 times.

Shuffle Exercise With Booty Band

#2 -Standing Glute Kickbacks

Standing glute kickbacks are excellent for engaging all your glute muscles (mainly your gluteus maximus) and your hamstrings.

Reps: x 15 (or till failure)

Rounds: x 3 – try superset with #3 Standing Hip Abduction

Band Strength: Light


  1. Place your booty band just above your ankles and stand with your feet hip-width apart. You can use a wall to help you balance.
  2. Shift your weight into your left leg and bend slightly to engage glute then kick back with your right leg keeping your toes pointed.
  3. Your leg should only be lifted about 15 cm out behind you, keeping your abs activated through the movement and your hips square. (small movements are most effective)
  4. Repeat the given reps on your right leg and then (optional) go straight into Standing Hip Abduction for the same leg.


#3 - Standing Side/Hip Abduction

This exercise is essential to incorporate into your booty band workout as it targets your gluteus maximus and helps to strengthen your hip abductors and improve stability.

Reps: x 15 (or till failure)

Rounds: x 3 – try superset with #2 Standing Glute Kickbacks

Band Strength: Light


  1. Loop a booty band just under your knees.
  2. Start with your feet together and bend slightly, pushing the hips back.
  3. Stand on one foot and raise the other out to the side (or 45 degrees behind you). Keep your hips centred and maintain a bend in the knee to activate your glute.
  4. Swap legs and repeat for the given reps and rounds (or superset with Glute Kickbacks)

Glute Bridge Exercise With Booty Band

#4 - Glute Bridge

We couldn’t look past adding the glute bridge to our booty band workout. This glute bridge exercise is great for isolating your gluteus maximus.

Reps: x 15

Rounds: x 3

Band Strength: Medium - Heavy


  1. Place your booty band just above your knees around both thighs lying flat on your back with your arms by your sides.
  2. Keep your feet slightly apart on the mat.
  3. Lift your hips off the ground and squeeze your butt and core as you lift.
  4. Gently lower your hips and then lift your hips again- that counts as 1 rep.
  5. Repeat for the given reps and rounds.

Squat Jumps With Booty Band

#5 - Squat Jump with Backward Foot Tap Alternating

Reps: x 10 (1 rep = 1 squat jump and 2 foot taps)

Rounds: x 3

Band Strength: Medium – Heavy


  1. Place a resistance band just above the knees and stand with feet just wider than hip width apart.
  2. Squat down while pressing knees outward to create tension on the band.
  3. Jump up and land back into a squat position
  4. while holding the squat tap right foot backwards, then the left. This equals one rep.

Chair Squat With Booty Band

Low Impact Alternative - Banded Chair Squat

If you suffer from knee pain during squatting it’s important to work your glutes without creating an injury, or worsening one you already have. Try this low impact alternative to the squat jump to build up your strength without the pressure on your knees.

Reps: x 10

Rounds: x 3

Band Strength: Medium – Heavy


  1. Grab a chair and place resistance band just above the knees
  2. Standing with feet just wider than hip width apart, squat down to just touch the chair while pressing knees outward to create tension on the band.
  3. Stand back up and repeat spending as little time as possible in contact with the chair

Clam Exercises With Booty Band #6 – Clams

The fifth booty bad exercise is clamshells. As mentioned, your glutes contain many different muscles and the clamshell exercise targets the gluteus medius. This abductor is what forms the sides of your butt and the side of your hip.

It’s essential to work on the medial glutes because they help with hip strengthening & stabilisation. Stabilisation in these areas helps take the pressure off your knees and lower back, while also building muscle definition. The addition of a booty band helps to engage and work your medial glutes even harder.

Reps: 25, 20, 15

Rounds: x 3 drop sets

Band Strength: Light – Medium


  1. Place your booty band around both legs just above your knees.
  2. Lie on your mat on the side with your knees at a 45-degree angle.
  3. Keep your hips stacked vertically on top of each other with your heels touching.
  4. Keeping your heels together raise your left knee as far up as you can without rotating the hips. Your glutes should be driving this movement not your hips. Do not let your lower leg move from the mat.
  5. At the top, squeeze your glutes before bringing your knee down to start position.
  6. Repeat for the given reps then repeat with the opposite leg.

Try to keep your hips level and your back straight throughout this booty band exercise. You will know if you are doing it properly if you feel the burn in your hips.

Cool Down

To end your booty band workout, perform a 5-minute cooldown. Do some lower body stretches to release the muscles in your glutes as well as some upper body stretches.

If you have a treadmill a slow walk is also a great cool-down exercise.

Now that you’ve completed our booty band workout, your next workout should aim to work your upper body. Try our upper body workout routine using only dumbbells.

Published on 14/01/2021

Last updated on 12/11/2021

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