Woman performing yoga movements with urban city backdrop

In general, booty bands or resistance bands are a great help when you’re aiming for firmer muscles. You can use them in numerous exercises to get a perfect butt. Here are four booty band workouts that’ll not only transform your look but your entire workout routine. While you’re at it, check out The X-Bands for the best booty building equipment and exercises.

Woman performing banded glute kick in front of male trainer


Glute Kickbacks

Glute kickbacks are the first banded booty exercise on our list. This exercise is a great way to strengthen your glutes, therefore, a must-do if you want to get a killer butt. 

  • Start by standing up straight with your feet close together. 
  • Loop your booty band right above your knees.
  • Use your dominant leg to handle the weight, and kick the other one back. While kicking, make sure to move from your hip and do not bend your knee.
  • The final step is to bush back as far as possible - stretching the band to its maximum extent.




Women standing in group preparing to exercise

 Banded Horizontal Walk

The banded lateral walk nurtures leg muscles and strengthens them - making your lower body resistant to pain and injury.

  • Put your booty band around your legs and squat halfway with your feet shoulder-width apart. Make sure your feet are square underneath your body.
  • One rep of this exercise consists of two steps rightwards and then two steps back to where you started from. Keep your core engaged and try to complete the movements as fast as possible while maintaining proper form. Also, make sure to stretch the resistance band while you’re walking laterally.
  • The step above is the equivalent of one rep. Repeat over and over until you reach your desired number of reps.

 Woman lying on back during exercise, preparing for next rep

 Side-Lying Leg Lifts

Side leg lifts are crucial for stronger knees and hips. It’s often recommended by many physical therapists as well. Here’s how to complete a side-lying leg lift workout using booty bands. 

  • Lie down on your preferred side and loop your stretching band around both of your legs right above the knee joint.
  • Raise your upper leg as high as you can without leaning back and forth. Also, don’t use your lower back for help either. Make sure you’re keeping your core and glutes engaged for maximum effect.
  • Aim for a 45-degree lift and repeat until you’ve reached your desired reps.


Two women performing glute bridges with bands and exercise balls

 Glute Bridge

A glute bridge is perfect for strengthening and toning your hips and thighs. This workout is super easy to master following the steps below.

  • Lie on the floor or a mat on your back. You’ll want your knees to be bent with a booty band around your thighs, just above your knees. 
  • Place your feet hip-width apart with your hands on your sides. You want your fingers to be close to your heels. 
  • Press your lower back to the floor by engaging your core.
  • Through your feet, push up, lifting your hips until they’re aligned with your knees. Make sure to squeeze your glutes at the peak of the movement.
  • Lower your hips back down to the floor or mat, returning to your starting position.
  • Repeat the movement until you’ve achieved your desired number of reps.


Woman outside in push-up position mid-exercise

 Banded Side Leg Lifts (Fire Hydrants)

The banded side leg lift, or fire hydrant, is similar in a lot of ways to the glute kickback. However, instead of stretching out your leg, you’ll be opening up your hip. Here’s how to complete the exercise.

  • Loop your booty band around your thighs, just above your knees. Take a position on your hands and knees. Keep your wrists below your shoulders and your knees below your hips.
  • Begin by lifting your right knee out to the right side of your body. You’ll want to engage your core and keep your body stable to maximize effectiveness. 
  • Bring your knee back to the all-four starting position.
  • Repeat the movement on one side for all your intended reps. Then, switch to the other side and mirror the movement. 


Man and woman in a gym, each in push-up position


 Banded Plank Jacks

The banded plank jack is just like a regular plan jack except with resistance. This exercise can vary in intensity depending on your approach and is great for toning glutes and improving endurance. Here’s how to do it. 

  • Begin by wrapping your booty band around your ankles, then assume a high plank position. This also looks like the up portion of a push-up. Make sure your wrists are centered beneath your shoulders and your hips are inline with your back and spine. Your legs need to be straight and your core engaged.
  • From your high plank position, jump your feet as wide apart as the band will allow without straining yourself too much. Then, immediately return them to the starting position. Make sure to maintain your engaged core throughout the movement.
  • Immediately repeat the movement and continue it over and over as quickly as you can while maintaining proper form. Keep your core engaged and your hips level for the entirety of the exercise.

 Woman performing a classic squat movement in a gym

 Banded Squats

The final go-to booty band exercise is the classic squat, except with a resistance band. This exercise will help strengthen and define your thighs and glutes. Here is how you complete the movement.

  • Loop your booty band around your thighs and stand with your feet shoulder-width apart. Make sure your back is properly aligned and your feet are square beneath your hips.
  • Squat as you would normally while pushing your knees upwards to stretch the resistance band. Keep your core engaged and prioritize keeping your proper form over movement speed.
  • Move back to your starting position to complete one rep. Repeat the movement until you reach your desired reps.  


Banded lateral walk, banded squats, leg lifts, and glute kickbacks, are perfect for stronger hip muscles and ultimately a firm butt.  Check out The X-Bands for exercise bands for butts and other related products. Get in touch with us today!