5 Band Workout routines for Your Finest Butt Ever

Resistance bands are a priceless software to have in your firming arsenal. For starters, they’re cheap and straightforward to tackle the street. Even higher: “They’re joint-friendly and supply a extra practical motion compared to free weights,” says Bec Donlan, a licensed private coach in NYC and founding father of Sweat with Bec.

“You will get these bands in numerous varieties, too. Loop resistance bands — the type that varieties a circle, somewhat than one lengthy strip — round your thighs or ankles throughout train. This makes them particularly efficient for pinpointing the muscle tissues that make up your bottom”, says Donlan.

“[They] immediately goal your glutes, specifically your medial glute — which is a muscle that usually refuses to fireplace for almost all of individuals,” explains the Australian native. “When it doesn’t activate, the muscle tissues round it overcompensate and begin doing all of the work.” That may result in imbalances (assume outsized quads however a flat booty) and accidents. Whomp, whomp.

The bands additionally add ascending resistance to your weight room routine, which means the workout routines get harder as you progress by way of the complete vary of movement. That doesn’t occur with free weights, which give a continuing resistance all through the transfer. Extra depth, extra stability — aka effectivity at its finest.

Satisfied to hitch the band but? Tackle these 5 band workout routines to fireplace up your glutes, and the remainder of your decrease physique! We promise you’ll love the booty-toning advantages, and the energy upsides, too.

RELATED: 50 Butt Workout routines to Sculpt Stronger Glutes

5 Band Workout routines to Construct a Stronger Butt

1. Banded Aspect Step

This is among the finest band workout routines to work your hips, abductors and the connective tissue in your legs, slashing your probability of damage. Nevertheless it’s additionally an ideal technique to prime your bottom to work onerous. Donlan recommends including it to each warm-up to make sure your medial glutes fireplace up all through your exercise.

Learn how to: Stand with ft hip-width aside, band round ankles and holding a dumbbell at chest peak in entrance of you (a). Decrease right into a squat (b). Staying low, take one step to the suitable and again, then one step to the left and again for one rep (c). Do 3 units of 20 reps.

2. Deep Squat

Including a band takes your typical squat to the following degree. “Your glutes must work significantly onerous to struggle in opposition to the band to make sure your knees don’t collapse,” says Donlan. Attempt it as a goblet squat (holding a dumbbell vertically at chest peak in entrance of you) or as a body weight banded squat.

Learn how to: Stand with ft shoulder-width aside, band round thighs proper above knees (a). Push your hips again and decrease right down to the bottom till thighs are parallel to the bottom (b). Stand again as much as begin (c). Do 3 units of 15 reps.

RELATED: How Low Ought to You Squat? (And Learn how to Enhance It)

3. Curtsy Lunge

A favourite amongst runners, this transfer “is a good bang-for-your-back train,” says Donlan. “It really works all components of your glutes, hip abductors and core.” She suggests holding a kettlebell in entrance of your chest or two dumbbells at your sides while you’re able to up the depth.

Learn how to: Stand with ft hip-width aside, band round thighs (a). Step your left foot behind you and to the suitable, reducing till your proper thigh is parallel to the ground (b). Return to standing (c). Do 10 reps, then repeat on the alternative facet.

4. Single-Leg Deadlift

Deadlifts do wonders on your complete posterior chain — again, glutes, hamstrings — which individuals typically ignore within the weight room. The only-leg model additionally challenges your stability, which strengthens your core muscle tissues as effectively.

Learn how to: Put a band beneath your proper foot and maintain it together with your proper hand (a). Cut up your stance, proper foot in entrance and left foot behind. Switch your weight to proper leg (b). Protecting your again straight and core engaged, bend your proper knee barely and slowly hinge ahead on the hips, reducing till your hand reaches mid-calf (c). Stand again as much as begin (d). Do 10 to fifteen reps, then repeat on reverse facet.

RELATED: Are You Doing the Deadlift All Unsuitable?

5. Butt Kickback

Your glutes will likely be begging for mercy by the point you end this burner. “It primarily targets your butt, says Donlan, however will get your hamstrings in on the motion, too”.

Learn how to: Begin one all fours with a band round your proper hand and the underside of your proper foot (a). Prolong your proper foot behind you, preserving the band straight, and decrease for 1 rep (b). Do 10 to fifteen reps, then repeat on reverse facet.

Learn Extra
Hate Squats? 7 Glute Workout routines for an Immediate Butt Carry
The 5 Finest Stretches for Your Glutes
5 Butt-Sculpting Workout routines from Barre Concord

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Initially printed on September 25, 2017. Up to date on November 9, 2021

GIFs by Mallory Creveling / Life by Day by day Burn; Filmed at Bandier’s Studio B. Cowl picture by way of Shutterstock