All You Need for This 20-Minute Butt Workout Is a Resistance Band

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Sculpt and tone your butt with a booty band.
Image Credit: Kristen Schellenberg/LIVESTRONG.com

Small but effective, the booty band (also known as a mini resistance band or resistance loop) helps you tone and tighten your backside more quickly than with body-weight exercises alone.

For less than $20, these tiny bands pack a punch while giving your butt a boost. And because they're light and portable, you can pack them in your suitcase or throw them in your backpack for an on-the-go workout.

The following 10 moves can be done with or without a band, but add a resistance bad around your legs amps up the involvement from your gluteus maximus (the largest part of your glute muscle) and also targets your gluteus medius (which can help prevent knee injuries).

Check out more of our20-minute workouts here— we’ve got something for everyone.

Do:​ each move for 1 minute (or 30 seconds on each side). Then rest for 60 seconds before repeating the entire circuit again.

Move 1: Glute Bridge

Move 1: Glute Bridge
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. Lie on your back with your feet hip-width apart and place your resistance band two to three inches above your knees.
  2. Lift your hips off the ground as high as you can and push through your heels. Keep your back flat, drawing in your stomach.
  3. Hold for a 2-second count, then lower back down with control.

Tip

This move really isolates your glutes while also activating your hamstrings. It’s one of the greatest exercises you can do to strengthen your glutes. Plus, it’s a low-impact move, which is beneficial for those with knee issues.

Move 2: Lateral Band Walk

Move 2: Lateral Band Walk
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. Place the band around your quads and stand with your feet hip-width apart, bending your knees enough to lower yourself a few inches but not all the way into a full squat.
  2. Step to your right side with your right foot, then step the left in toward it, keeping your feet pointed straight ahead.
  3. Step 5 times to the right, then, do the same movement walking to the left.

Tip

Lateral band walks target your quads, glutes and hamstrings. Plus, it’s excellent for injury prevention because it fires up one of the harder-to-target glute muscles — gluteus medius.

And if you’re a runner or cyclist, you’ll notice your speed will increase the more you do this move. You can also add weights to this move to create an additional challenge.

Move 3: Glute Kickback

Move 3: Glute Kickback
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. Start on your hands and knees with your knees hip-width apart. Loop the band around the arch of your right foot and your left ankle.
  2. Kick up your right foot as high as you can without rotating your hips or leaning to the side. Tighten your core, and make sure you’re not bending your arms.
  3. Bring your knee back to the ground and repeat for 30 seconds on each side.

Tip

You’re going to feel a huge burn in your backside with glute kickbacks because this move actually delivers more glute activation than squats.

Move 4: Side Kick

Move 4: Side Kick
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. Start with your feet hip-width apart and your resistance band around your ankles.
  2. Keep a slight bend in both of your knees and lift your right leg as high as you can to the side without jacking your right hip up too high.
  3. Lower your right foot back to starting position.
  4. Continue for 30 seconds on each side.

Tip

This move requires serious balance, which helps improve athletic performance and also burns more calories by putting your body in an unstable position.

Ensure that the foot that’s on the floor is pointing straight ahead and the foot that’s kicking out to the side is slightly pointed inward to activate the glute medius. Think about tightening your core the entire time and remember to breathe.

Move 5: Side Squat

Move 5: Side Squat
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. Stand with the resistance band looped around your ankles.
  2. Step out to the right side and lower into a squat with your thighs parallel to the floor.
  3. Bring your left foot toward the right as you stand up.
  4. Continue for 3 total squats to the right, then repeat for 3 squats going to your left.
  5. Continue for 60 seconds.

Tip

Moving in different planes of motion not only improves the appearance of your body, but it is also imperative for stabilizing your joints.

Point your feet straight ahead (or slightly out) and engage your core. Push through your heels when you squat, and keep your chest up. To make this more challenging, hold a pair of dumbbells at shoulder height.

Move 6: Side Shuffle

Move 6: Side Shuffle
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. Place your resistance band around your ankles and stand your feet hip-width apart, toes pointed forward. Hold dumbbells or a kettlebell for an added challenge.
  2. Shuffle for a few steps to the right (as far as your space will allow), then go back to the left. Keep the tension in the band the entire time and stay on your toes.
  3. Repeat for 60 seconds, making sure you spend about 30 seconds on each leg.

Tip

Adding a cardio component to the workout will not only burn more calories, but it’ll help your speed and agility.

Move 7: Side Squat Abduction

Move 7: Side Squat Abduction
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. With the resistance band around your ankles, squat down, pushing through your heels and engaging your core.
  2. Come up and lift your leg out to the side, squeezing the side of your hip and glutes.
  3. Lower back to center and continue for 30 seconds on the same leg.
  4. Switch to the other leg for another 30 seconds.

Move 8: Side-Lying Leg Lift

Move 8: Side-Lying Leg Lift
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. Lie on your side with the resistance band around your ankles. Bring your head off the ground and use your arm to prop it up.
  2. Keep your legs straight, but angle them slightly in front of you as you lift your top leg off the ground.
  3. Bring it back down.
  4. Do 30 seconds on each leg.

Move 9: Plank Jack

Move 9: Plank Jack
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt, Abs and Shoulders
  1. Place the band around your ankles and get into a high plank on your hands.
  2. Jump your feet away from the midline of your body like a jumping jack
  3. Then jump your feet back to center. Make sure your lower back doesn’t dip or arch by engaging your core and pushing through your shoulders and hands.

Tip

This is a full-body exercise that’ll increase your speed and power as an athlete. (Not to mention you’ll look great from behind.) You’ll get your heart rate up and give your legs an intense workout.

Move 10: Fire Hydrant

Move 10: Fire Hydrant
Image Credit: Kristen Schellenberg/LIVESTRONG.com
Time 1 Min
Activity Resistance Band Workout
Body Part Butt
  1. Start on all fours with the band around your thighs.
  2. Lift your left knee off the floor out to the side of your body, keeping your knee bent to 90 degrees. Don’t let your hips tilt open or your back arch.
  3. Lower back down.
  4. Do 30 seconds on each leg.

Tip

You may feel a little silly or off balance doing this exercise, but it’s an easy and effective way to target your hips and gluteus medius.