The Only Resistance Band Butt Workout You Need for Stronger Glutes

Glute workouts are even more effective with a mini resistance loop.
Image Credit: LIVESTRONG.com Creative

Resistance bands are inexpensive, versatile and easy to store — plus they deliver. This challenge builds full-body strength using only bands. Get all the details on the challenge here.

Mini resistance loops and glute workouts go together like Batman and Robin or Bert and Ernie. Though each is great on their own, they're even better together.

Advertisement

"I find that mini bands are super effective for hip and glute work," says Tatiana Scott, CPT, personal trainer, founder of Fit With Curves and host of our 4-Week Resistance Band Challenge. "You can position a mini loop band around your hips and thighs to target all three major muscles in your glutes."

Advertisement

Scott created this glute workout full of resistance band exercises as part of our 4-Week Resistance Band Challenge, but you can do this routine even if you're not participating in the rest of the month-long program.

If you're doing the challenge, follow the weekly rep scheme below. If you're doing this resistance band workout on your own, increase or decrease the reps and sets based on your fitness level. You should be able to finish all the reps with good form, but the last two should feel challenging.

Advertisement

In between sets and exercises, rest for 20 to 40 seconds. You won't feel fully rested (like you were before your workout), but you should feel ready to tackle the next set.

Sets and Reps per Exercise

Kang Squat

Hip Thrust With Pulses

Lateral Step With Squat

Donkey Kick With Pulses

Week 1

1 set of 15

1 set of 15

1 set of 8 (each side)

1 set of 10 (each side)

Week 2

2 sets of 15

2 sets of 15

2 sets of 8 (each side)

2 sets of 10 (each side)

Week 3

1 set of 20

1 set of 20

1 set of 12 (each side)

1 set of 15 (each side)

Week 4

2 sets of 20

2 sets of 20

2 sets of 12 (each side)

2 sets of 15 (each side)

Related Reading

Try This Resistance Band Butt Workout

For this routine, you'll need a mini loop and long resistance band. If you only have one type, check out the modifications below each exercise.

Advertisement

1. Long Loop Kang Squat

JW Player placeholder image
Activity Resistance Band Workout
Region Lower Body
  1. Stand with feet hip-width apart with a long band under both feet and looped around your shoulders and behind your neck.
  2. Push your hips back and fold your torso forward so your torso is parallel to the floor. This is a good morning exercise.
  3. Bend your knees and send your hips back to sit into a squat. Lower until your thighs are parallel to the floor or as low as you can go comfortably with good form.
  4. Push through your heels back to the good morning position.
  5. Straighten back up to standing. That's 1 rep.

Tip

If you're using a mini loop, you have two options: First, wrap one end around your left foot and hold with your left hand. Do half the reps on one side and half on the other.

Second, loop the band around both legs just above your knees. This version targets your hips and gluteus medius ("side butt") more than the long-loop version.

2. Mini Loop Hip Thrust With Pulses

JW Player placeholder image
Activity Resistance Band Workout
Body Part Butt
  1. Loop a mini band around your legs just above your knees.
  2. Sit with your knees bent and pointed toward the ceiling and prop yourself up on your hands behind your, fingers pointing toward your feet.
  3. On an exhale, squeeze your glutes, press into your heels and hands to drive your hips up so that you're in a tabletop position, supported only by your hands and feet.
  4. Raise your hips until you form a straight line from knees to shoulders.
  5. Pause here for a moment, then pulse: Lift and lower your hips a few inches three times.
  6. Lower back down so your butt is hovering just about the ground. That's 1 rep.

Tip

The long-loop version is a bit different: Lie on your back with knees bent and feet on the floor. Place a long loop across your hips and anchor it to the floor with both hands. Then, instead of pressing up into a reverse tabletop, you'll do a glute bridge (feet and shoulders on the floor).

3. Mini Loop Lateral Step With Squat

JW Player placeholder image
Activity Resistance Band Workout
Body Part Butt
  1. Loop a mini band around both legs just above your knees and stand with feet hip-width apart.
  2. Slightly bend your knees and step to your right side with your right foot.
  3. Bring your left foot toward your right foot, but make sure your feet are still hip-width apart.
  4. Take another step to the right, ending with feet hip-width apart.
  5. Bend your knees and push your hips back into a squat. Lower until your thighs are parallel to the ground (or as far as you mobility allows).
  6. Press through your heels to stand back up. That's 1 rep.
  7. Repeat in the other direction. Continue alternating sides until you've completed all your reps.

Tip

To incorporate a long loop, stand on one end, feet in the loop hip-width apart. Cross the middle of the band in front of your body and hold the other end with both hands at shoulder height. Then, step, step, squat.

Related Reading

4. Mini Loop Donkey Kick

JW Player placeholder image
Activity Resistance Band Workout
Region Lower Body
  1. Loop a mini band around both legs just above your knees.
  2. Get onto all fours with your hands below your shoulders and your knees below your hips.
  3. Keeping your hips square to the ground and your knees bent at a 90-degree angle, squeeze your glutes to lift your right foot toward the sky as if you are stamping the bottom of your shoe on the ceiling.
  4. Keep your core engaged and your back neutral, then pulse: Lift and lower your foot a few inches three times.
  5. Inhale as you lower your leg back down. That's 1 rep.
  6. Complete all your reps on one leg before switching to the other side.

Tip

To use a long loop, swap the donkey kick for a glute kickback: Wrap one end around your right foot and anchor the other under your right hand. Extend your leg straight back (instead of keeping your knee bent) with your foot flexed.

Follow Along With the Challenge

Use the calendar below to help you stay on track with the 4-Week Resistance Band Challenge. Do the workout (or rest day) listed, then check off each day as you complete it. (Get a printer-friendly version here.)

Image Credit: LIVESTRONG.com Creative

Advertisement