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June 16, 2022 3 min read

What is the best way to enhance your booty workout? Simple: add a resistance band. If you feel like your current workout routine is no longer doing much for your glutes, take it up a notch with a resistance band.

Below, we have compiled a list of exercises that incorporate the resistance band. These exercises target the glutes and are not necessarily for beginners, so try these all out with caution.

1. Leaning Kickback

For this exercise, you will need a chair for support. Place the chair in front of you and put the band on your thighs. Hold onto the chair and keep your legs straight while your back is slightly arched. Slowly kick one of your legs to the back and raise it as high as you can. Hold it for a few seconds, and make sure to really squeeze your glutes before slowly returning it to place. Do the same with the other leg. Make sure to slowly lift your leg to really feel the burn and exert the effort on your glute muscles.

2. Bridge Thrust

This exercise will require you to lie down on your back. Before you do so, make sure to place the resistance band right above your knees. Then once you lie down on your back, bend your knees and keep your arms by your side. Slowly lift up your hips while squeezing your glutes and hold this position for a few seconds before slowly going back down.

3. Lying Hip Abduction

While you are on the floor from the previous exercise, you can do this one. Move the band up to your thighs and lie down on your side while supporting yourself with your arms. Keep your legs straight before slowly lifting one leg up high. Hold this for a few seconds, then bring it back down and do it with the other leg.

4. Squat

Start this exercise by standing up and placing the resistance band above your knees. With your back slightly arched, slowly move into a squat position. Remember not to bend forwards when doing this exercise or you will lose balance. When going down, make sure your hamstrings are parallel to the floor. Slowly drive back to your starting position and repeat.

5. Plank Kickback

Place the band right above your knees and then go down to a planking position. Make sure that your body and head are in a straight line, placing the tension on your abs. In that position, slowly lift your leg as high as possible. Contract your glutes and hold this position for a few seconds. After doing this, bring the leg back down and do the same to the other leg.

6. Sumo Squat

Put the band right below your knees and start in a low squat position. Clasp your hands and lock them together in front of you to help keep your balance. Slowly go back up while simultaneously lifting one of your legs as high as possible. Keep this position and try to maintain your balance for a few seconds before returning to a squat position with your legs both down. Repeat on the other side.


Remember that these exercises are meant to target the glutes, so try and place all tension and effort there. Also, make sure that you are using the resistance bands correctly. If you feel any unusual pain or discomfort while performing any of these exercises, stop immediately and seek assistance. These are not beginner exercises, so it is always best to do them with caution. Enjoy your enhanced booty workout routine!

If you are looking forresistance bands in Australia, you can check out our products at POWERBANDS®. We believe movement is power, and it can greatly impact your quality of life. Join the movement and get that body going with us at POWERBANDS®.