Booty Bands are no joke and neither is this Resistance Band Workout! I have seen them all over Instagram and girls using them in the gym but I was hesitant to try them as I wasn’t sure they would do much to help out growing the booty. Oh man was I wrong, I just ordered one and started using mine for the first time and it is very effective. Some movements and exercises I just use the band with no extra weight because I struggle with just the band itself. The great thing is that when I build muscle to the point where it becomes easier to use, I can just add weight to make the movements more difficult and effective. 10/10 recommend adding resistance bands to your workout routines.
Lateral Band Walks
Begin with your resistance band placed right above the knee and your feet together. Move your right foot to shoulder width apart; this is when you will feel the band working against your glutes and hips. Move your left foot so your feet are together again. Repeat this process to walk 5 steps to one direction and 5 steps back in the opposite direction. That counts as 1 set! Try to complete 4 sets.
Place your feet shoulder width apart. Bending at your knees, squat down making your knees into a 90-degree angle and your thighs are parallel. Focus on keeping your thighs in line with your feet and not letting the resistance band push your knees inward. This is important because the band is working two points of resistance. Your hips, thighs, and glutes are being worked at the same time! Complete 3 rounds of 10 Squats.
For this exercise, I find it helpful to grab onto a chair or brace yourself against a wall. Begin with your feet placed together. Lift up your left leg and kick backwards, squeezing your glute muscle. Return your foot to its original position. You can switch legs for each rep doing left, right left, or you can do 10 left leg kicks and 10 right leg kicks.
Squat to Leg Lift
Begin with your legs shoulder-width apart. Squat down till your knee makes a 90-degree angle. Make sure to focus on keeping your knees in line with your feet and not allowing the band to push them inward. When you come up from your squat position, kick your left leg to the outward to the left. Return your foot to the ground shoulder-width apart and back into the squat position. From here you can squat and come up kicking your right leg out. Do 5 squat to leg lifts on each leg to count as 1 set, complete 3 sets.
Hip Bridge Pulses
Begin by laying on your back with your knees at a 90-degree angle. Thrust your hips up into the air so your butt and lower back are off the ground. Hold this position while pushing both legs outward in opposite directions then bring them back to the middle. Repeat pulsing your legs out and in 10 times to complete 1 set. Do 3 sets.
Begin by laying on your right side with your legs bent to make a 90-degree angle. Lift your right leg up squeezing your glute muscle. Repeat pulsing your leg up and down 10 times to complete 1 set. Flip over and repeat the same movements on your left side with your left leg. Do 3 sets on each leg