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May 19, 2022 3 min read

Who doesn't want a well-shaped, toned booty? Everyone wants the confidence boost a plump booty provides. Outfits just look better when you have a booty to fill them out.

Other than this, your booty muscles or glutes are the body's largest muscles. If these muscles remain underworked by sitting on a desk or couch for a long time, you may experience poor posture, lower back pain, or even "dead butt syndrome."

While it may seem like a lot of work, there are ways to get that toned booty with minimum equipment and maximised efficiency. You can do this with a variety of workouts using resistance bands.

This article will run you through some resistance band booty workouts that will give you that toned booty in little to no time!

Tone It with Single Leg Donkey Kicks

These kicks are fantastic for toning your booty. Place a band around both ankles while holding something in front of you, then kick one leg back to work the glutes and increase tension.

Fire Up Your Smaller Muscles with Low Crab Walks

Low crab walks are an excellent way to activate the tiny muscles in your lower body. Squat down and move from side to side, keeping your hips low.

A Relaxing Glute Bridge

Lie down on the floor and wrap the band over your thighs. Bend your knees, position your feet flat on the floor, and push your hips up, squeezing your glutes at the top while maintaining your back pressed into the ground. It's preferable to keep your knees forced out or externally rotated.

Up Your Squats with a Resistance Band

It's time to make squats a bit more challenging. A mini-band should be placed slightly above or below your knees. With your feet shoulder-width apart, squat all the way down and up, or go into a squat position and gently pulse up and down.

You could also do jumping squats with the band in the same spot as the motion above, but leaping adds a little more energy and raises your heart rate at the same time.

How Many Reps Should You Do?

A good workout consists of three to four sets of each movement. Each action should be performed 8-12 times if you want to develop muscle in your posterior. This would be ideal for the majority of individuals.

Should You Replace Your Resistance Bands?

A decent quality resistance band should last two to three years at its peak. However, misuse and ordinary wear and tear can shorten its lifespan. Here are some tips to ensure good resistance band workouts:

  • Go for thicker, high-quality bands.
  • Make sure to check on your band for tears before using them.
  • Avoid getting your resistance bands wet.
  • Check if the colour of your band is starting to fade.
  • Keep your bands away from direct sunlight.
  • Keep your resistance band clean.


These workouts are great for toning your glutes and getting you to an excellent looking posterior.These resistance band workouts are perfect for toning your booty and burning off those extra calories. Regardless of your fitness level, these workouts are for you.  

You will feel your glutes working as well as your hamstrings and quads. All of this will come together to form a beautiful, toned booty.

Are you looking forresistance bands in Australia? POWERBANDS® provides the finest resistance bands manufactured. Check out our collection of booty bands today!