For those of you who know me, you know that one of my true passions is making transformation as easy as possible. That means it has to be doable anywhere, and that passion led us to add our At-Home Body Sculpting Program to The Transform App! And you guys know all too well how much I LOVE my resistance bands.
Resistance bands are super effective and portable, so you can fit in a killer lower body toning session anywhere…the beach, your hotel room, your family room while the kiddos are busy playing, heck…even at your office!
When I say you can do them anywhere, I really mean it! Resistance bands are seriously a busy woman’s best friend.
Outfit & Workout Gear Details: Reebok Hayasu (reader favorite & bonus: under $50), Lululemon Fast & Free Leggings (similar here under $50), Lululemon Tank (similar here, also love this one with a cross back under $40), Resistance Band Set, 4KOR Resistance Band (one of my favorites)
8 Sculpting Banded Moves To Boost Your Workout Burn.
But before we get started, here are some helpful hints:
- Keep your core tight throughout each exercise and don’t forget to breathe. 😉
- Make sure each movement is slow and controlled.
- Do this workout up to four days a week, making sure to have a day in between workouts so those muscles can repair and get even stronger!
Resistance Band Workout You Can Do Anywhere.
Do these movements as a circuit:
- Beginner: 2 rounds, 30 seconds of work with a 30 second break between exercises.
- Intermediate: 2 or 3 rounds, 45 seconds of work with a 15 second break between exercises.
- Advanced: 3 rounds, 60 seconds of work with a 15 second break between exercises.
Air Squats
Step 1: Place a resistance band just above your knees. Begin in a standing position, feet shoulder-width apart, toes pointed slightly out from parallel.
Step 2: Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from behind from a belt.
Step 3: Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecaps, pushing your knees outwards as you squat, using the band for resistance.
Step 4: Return to the starting position.
Lateral Squat Walks
Step 1: Stand with your feet together and secure the band above your knees. Lower into a squat.
Step 2: Hold this low squat as you walk to the side one direction for 20 steps, then the other direction for 20 steps.
Step 3: Try to go both directions without standing up. If the burn is too hot, shake it out for a few seconds, but get right back to it. Chip away! Keep your chest lifted and your weight in your heels to best hit your gluten. You can do it!
Side Hops
Step 1: Do Lateral Squat Walks but add in an upward hop in between walks. Resistance + cardio at the same time = more of a burn and a push to reach those goals!
Modifier: If you’re unable to hop due to a knee issue or any other issues, simply do an air squat, then stand up and take one step to the side, and then do another air squat and continue for the prescribed time.
Squat Kickbacks
Step 1: Place a resistance band just above your ankles. Begin in a standing position, feet shoulder width apart, toes pointed slightly out from parallel. This is the same position as if you were going to do an Air Squat.
Step 2: Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from a belt.
Step 3: Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecaps, pushing your knees outwards as you squat, using the band as for resistance.
Step 4: As you start to return to the starting position, transfer your weight to one leg and kick back with the other leg, using the band for resistance.
Step 5: Return to the starting position, and then repeat, kicking back the other leg.
Donkey Kicks
Step 1: Loop the band just above your knees.
Step 2: Get into a crawling position with your hands under your shoulders and your knees under hips.
Step 3: Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top.
Step 4: Return your left leg to floor for 1 rep, and continue for the prescribed number of reps.
Step 5: Repeat with your right leg.
Fire Hydrants
Step 1: Place a resistance band just above your knees.
Step 2: Get in a crawling position with your hands under your shoulders and your knees under your hips.
Step 3: Without shifting your hips, lift your left knee out to the side.
Step 4: Slowly return to the starting position, and perform the prescribed number of reps.
Step 5: Repeat with the right knee.
Hip Thrusts
Step 1: Lie on the ground, knees bent, with a band placed just above your knees.
Step 2: Keep your knees bent, feet flat and placed shoulder-width apart, toes forward.
Step 3: Press your hips upwards while pressing your knees outward against the band until your hips come level with your knees. Pause briefly, and then slowly lower to almost the starting position before the next rep.
Step 4: Play with your foot position to target different areas of your glutes.
Banded Clamshells (Hips Up)
Step 1: Place a resistance band just above your knees, then lie on the floor on your side with your legs bent at around 90 degrees at the knees, knees on top of each other and forward so you feel supported. Place your elbow directly under your shoulder and your other arm on your side.
Step 2: Draw in, and gently lift your upper body off of the floor until your spine is straight, making sure not to twist your spine forward or backward as if you are doing a side plank.
Step 3: Keeping your hips straight and “stacked” on top of each other and your spine and hips in a straight line, raise the top knee up towards the ceiling, keeping your feet together, like a clamshell. Squeeze your glutes to drive the movement, making sure your pelvis doesn’t roll backwards as you raise your knee.
Step 4: Hold for a few seconds, then slowly lower your knee back down, keeping that side plank position.
Step 5: Repeat on the other side.
Modifier: If you’re unable to do this movement with your hips up, do a side lying clamshell instead…
Step 1: Lie on the floor on your side with your legs bent at around 90 degrees at the knees, knees on top of each other and forward so you feel supported. Place a resistance band just above your knees.
Step 2: Keeping your hips straight and “stacked” on top of each other, raise the top knee up towards the ceiling, keeping your feet together, like a clamshell. Squeeze your glutes to drive the movement, making sure your pelvis doesn’t roll backwards as you raise your knee.
Step 3: Return to the starting position.
Whew! Can you feel that burn?! There you have it—eight banded moves that are sure to help get your booty sculpted and also get you that much closer to your goals! Which one is your fave? Share it in the comments below, and if you loved this workout, guess what? I’ve got another one coming soon! So stay tuned for the sequel! I promise you’re gonna’ love it, too!
And…to share my love of all-things resistance bands, I’m giving away 5 bands!!! Here’s how to enter to win:
- Leave a comment below telling me your favorite band move.
- Leave a comment on my IG post and follow me! Extra credit: Tag a buddy who would like to win too!
- Giveaway ends at midnight, Thursday, 11/15, and winners will be randomly chosen and announced on Friday, 11/16! Good luck!
xo,
Heidi
Related reading:
A Lotta Tabata || 4-Minute Total Body Toning Workouts
All I Want For Christmas is…A Brand New Booty!
Oxygen Magazine Booty Building Workout
Build-A-Booty Workout Video with The Glute Goddess
Fit in 9 Minutes: The Busy Woman’s Workout
My 10-Minute Anywhere Workout || Bodyweight Moves for Beginners and Advanced
These are perfect for when we go away in February! My Transform bands will packed for sure 🙂
You’re right – I actually could do Air Squats at the office. The bands would be a lovely surprise!
Your transformation is so inspiring Heidi Powell!!! Thank you!
I’ve been looking for a good band routine! Thanks and I hope you pick me!!
You are an inspiration. You are kind, caring & down to earth. Those qualities make those of us who are a little shy want to make some changes. Thank you for being you! I appreciate you.
These workouts get me through many days when I need that 30 min push!! Thank you for all that you teach me!!
Lots of love for Powell Pack
Absolutely LOVE doing side to side lunges with the bands.. makes you feel the burn in the booty and legs! I also love doing kick backs with them.. Movie line is: “My Best Friends Wedding” Julia
Roberts at the baseball field.. lol
I was just looking into exercises like this for your derriere on yesterday! I need this band in my life like STAT!!
I love all these moves but especially glute bridges! A band would be awesome to use for home workout!!
My husband bought me some bands but I don’t like them. I would love to get some recommended by an expert. I do however, work out at 4:30AM with the help of your app. Thank you!
Love all the banded moves, but banded hip thrusts are my favorite!
Just had baby number three and want to start getting back into loving myself again. This is my last baby, and now I want to focus on me getting healthy and comfortable in my new transformation! Definitely going to add these into my workout.
L.
O.
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Banded workouts!!! Thanks for the extra ideas! And also, pick me! Pick me!
Omg I’d love a booty band!!! I love your app and just had a PR today!!! Leg press @ 500#!!!! And yeah I’m totally digging the muscle building!!! Btw I’m 5’5” and 138lbs so that’s a lot of weight to move for this once skinny chick!
I love donkey kicks! also thanks for sharing the workout. I needed to spice up my booty workouts 🙂
I haven’t tried the bands yet, I’m doing the home workout on the app, phase 1, no band movements just yet… But by looking at these, I would say that the hip thrusts would be a fast favorite! 💪💪💪
I haven’t tried the bands yet since I just started the using the app. However, I think the Air Squats would be something I would like the best.
Need to do this!
I am just done with the squat walk… Deadly 😭🙌
Thank you for these! Totally adding them to my workouts.
Banded glute bridges are my dad!
Fav** silly autocorrect!
I NEED these bands! Everything else breaks! These are so freakin awesome for travel! Donkey kicks and hip thrusts such an intense burn!
Pleeez pleeeeez pleeeeez 😄😁😁😁😁
I love band work! My fav workout accessory by far. I would love to try with the bands you use! My fav band workout is the lateral band walking squats:)
I need some of these so bad! They would make my transformation progress even better! Love this journey. 💙 thanks for all your support & effort put into changing lives!
Love this workout! Thank you
I love love love all of these moves and cant wait to try them with a band! Thank you for being such a great example to taking care of your body!!
The hip thrusts!
I absolutely think one band should get to travel all the way to Finland! 😉
Love these moves!! Such a low impact way to build that booty!! Donkey kicks are my personal fav! Xo
These are easy to bring with you when you are on vacation too.
Thank you for helping me on my journey to create my best body ever! You have no idea how much I love and look forward to your workouts. It’s been many years since I have been motivated and actually look forward to working out! Thank you so much for doing what you do to empower and motivate so many people. ❤️
Hey! Thanks for the workout. It’s really good to have all these moves in one place. I know I need to do them. 😁 Love your blog! 🤗
Lateral Banded squat walks! Thank you for making fitness so accessible, love your site and app!
I love all the information you share!
Hi Heidi! THank you so much for these great workouts and all the tips that you give us!
Love love banded squat walks and banded donkey kicks 😍😍
Absolutely love following you. You are goals! My favourite banded workout would be the lateral walk! Love the burn😊 enjoy your getaway with your family!
I’m just starting. But am determined to succeed this time.
I would love to try these!! I need to get some bands and add this to my workout regimen. Thank you so much for your guidance and commitment to bettering people’s lives!
Love the banded hip thrusts! Just have to be reeeeal careful not to make eye contact with anyone in the gym 😅
Love the band workouts. I need new bands so badly and this way I can take them anywhere with me.
Thanks for sharing! 🍑
These bands look so much better than the runner ones 😜 I utilize the band in my squats to activate the glutes more! I also love firing up the little muscles fibers doing banded donkey kicks, kickbacks, deadlifts! I love these moves you put on here! Going to get a good glute pump in !! 🍑🥰
I love the banded clam shells
You’re awesome Heidi!! I’ve been following your Instagram from a while now and your stories always make me feel happy ❤ my favorite move has to be the fire hydrant!! Btw, tell Ruby I said hi!! 😅
I love the fact that I can do band workouts anywhere and the plus side is that bands are conveniently portable. I noticed on your blog, you added modifiers and for that, I THANK YOU!
I love following your tips and posts. You keep it real and I love that!
I need new bands as mine are stretched to much to get a proper work out.
I can’t wait to try these moves!!!! Fingers crossed for new bands that stay out and don’t roll!
I love all of these moves. They target just right and I always feel so good after doing a circuit. Feel the burn!!
Thanks for sharing, Heidi! I am always looking for new moves. Booty building is my favorite.
Oh baby this is awesome!! I need more bands in my life!! Love that fire hydrant booty goodness!!! Entered on both!!!
I’ve done air squats a lot. But never with a band. Would love to try it!
Heidi! Love all of these banded exercises. Hadn’t thought of the hops before. Going to add it to my sets 🙂
Thank you for creating these free workouts for us. You are truly an inspirational woman. I have 5 kids, the last being 2 yr old twins, and I want to start making the time to do more exercising and rediscover my best self.
I love to do kickbacks, never thought of adding a squat! I’m trying that today. I think you are such an inspiration to so many people. I started watching you when I saw your husband on abc’s extreme weight loss and you were both so amazing! Thanks for all you do for us!
Love it! Thank you for these exercises. I wouldn’t have thought about the fire hydrant exercise either! Now I want some of these bands 💪🏼💪🏼💪🏼
I just did banded glute exercises this morning at the gym! Love them! I need to get a set of your bands though because mine are tearing.
I am new to the bands. Been wanting to try them out for a while now. I like doing squats so I think the banded air squats would be up my alley althought I would definitely like to try all of them!
I love side-lying leg raises but you have shown me so many new ways to do the bands that I hadn’t thought of before. I can’t wait to try out banded clamshells. Another interesting twist to a band and leg use.
Love all these banded moves! Great for the booty (and for keeping gravity at bay)… 🙂
I love using bands and thank you for the workout. You have some new moves in there that I’ve never tried before. The bands I babe are terrible but there looks so much nicer.
Love love love the banded hip thrusts 🍑🍑 I just have small bands. The ones you have look amazing!!
Love your workouts and you!! You inspire me to be the best I can be!! Really hope I win a band 😘🎉
I really like banded workouts! I would love to have a set of bands for at home workouts! Right now I’m only using them at the gym and do the lateral walking squats and bridge ups!
Thank you for posting the other ways to use them!
I LOVE monster walks! Thanks for all the great workout tips! I constantly archive your posts on IG🙌🏼
Hip thrusts are my all time favorite!
I always travel with my bands, this band looks way better than mine though! Thanks for the workout!
Heidi i would Love a Pink Band in a Large or Extra Large and my favorite move is the banded squat walk 💖💕💖💜💚❤️💙🧡💛😘😘😘😍😍😍❌⭕️❌⭕️
I would love to win one of your bands!! I’m always looking for a way to target my glutes
I don’t have the bands but the banded bridges look fun. I started using the Transform app and I told my husband I needed bands. So fingers crossed 🤞🏼
I like the donkey kicks. You can feel the burn with a band.
I love banded workouts. They are so easy to do when you are on the go. It is hard to pack weights, but bands fit perfectly into a suitcase! I had not tried the Banded Clamshells before. That was a new move, but oh did it burn! Thank you so much for these moves.
Banded hip thrusts are my fave! Thanks for the awesome workout!
Band workouts have really increased the intensity of my booty/leg workouts! Having my very own Transform Band would be the icing be on the cake!💕
Love love love band work outs!! Thanks Heidi!
Super excited to possibly win these bands! This is a perfect at home workout I need to start doing, when I can’t make it to the gym!
Great workout! My favs are banded squat wall and hip thrusts (also frog pumps). Thanks for all the inspiration you and Chris give to so many each day!
Love (and equally hate 😀) the banded hip thrusts. Thank you for the great band workout here!
These are amazing Heidi! I love the fire hydrants!💗
I love that this workout can be done anywhere- thanks for the great details on each move! Can’t wait to try –
I love using resistance bands at the gym. They help with my posture so much. I like to use them when doing back loaded squats, donkey kicks, hip thrusters and banded clamshell and many more.
Hip thrusts are my fave, but I said bridge on your Instagram post. Gotta get my lingo right! Do your bands have something inside that prevents them from moving out of place while we use them?
I love using the band for glute preactivation on leg day and especially banded side walks.
Hip thrusts have good pay off for me! Again, squats do too but uh not my favorite ha!
I LOVE the banded hip thrust and clam…burns SOOOO good!! Thank you for your inspiration!
HI Heidi, I’ve been using the app since the beginning and would love to incorporate some of these into my workouts!!
I can’t wait to try these moves… thank you for always sharing! I hope you and your family have a wonderful vacation and a Happy Thanksgiving.
Love working with bands.
I’ve CrossFitted during my two pregnancies (including right now!) and love using the thick band to give my hips some extra love before and after workouts. My favorites are the air squat and lateral walks. My hips and glutes always feel so tight during pregnancy; mobilizing and using the band have been key!
Hip thrusts and air squats are my go to!!! The rest of these exercises look awesome I will need to try them
Side hop!
Can’t wait to try this!
Banded booth workouts are my fave. Glute activation is key and using bands helps tremendously with that. My favorite go to move with the bands is hip thrusts. For anyone who’s never tried, you’re welcome and I’m sorry 😉
I love doing banded squat walks, they were in my workout yesterday on the Transform App – iron gym phase 7!!
Also this is a great booty workout to take on vacation! Never thought about packing my bands while i travel I definitely will now! Thanks Heidi!
My favourite move is hip thrusts (or froggie hip thrusts)😉 I love working my booty as well😊
Great ideas to try. Thanks!
Thanks for the macro information the other day, I try and explain to people about macro counting but you put it so much clearer than me, now I can just ping them over your page 👍🏻
Much love from 🇬🇧
When are you guys coming here?
I like all of them, but since i had my stroke I can only do a few, with modifications. The squat with back kick would be great to build up my core and work on my balance. I am doing laps with a band below my knees to encourage my left side to take “normal” size steps. Thanks for the posts and insight I can add to my workouts to continue to recover. I was given another chance at life, I will do the best I can with it.
All of them are great, something different and new. New things and some new kind of training are good, give us more power. Just for my Birthday 13/11, but my Favourite is SQUAT KICKBACKS. The whole body works. Thank You Heidi !! I want train like this. Once more greetings from UK 🙂 🙂 🙂
I love banded hip thrusts. Squat kickbacks are also tough
Got some new ideas to add to my banded routine of squat walks and hip thrusters. Will need to try lateral walks and banded fire hydrants!
I’m leaving on a 10 day trip where there will be no gym equipment available to me! Wish I had a transform band to take with me!!! Wishing I knew how to stay on track for food with my app while traveling to japan! It’ll be more difficult than I can imagine!
Love the lateral squat walks. Fire hydrants are a killer too! Can’t wait to try this workout!
Air squat is my favorite. Would love these bands to add to my st home workout while pregnant.
Love this band workout! Need to build the flutes post ACL replacement:)
Thank you for sharing!!
These bands look so much better than the rubber ones I have…crossing fingers for a win over here! 🙂
Banded hip thrust
I want one soooo bad🙏🏻I love banded lateral walks! If I don’t win can I buy one somewhere?
Definitely going to have to try these!
Hi Heidi,
I would love these booty bands. I currently do not have any. I would put it to good use quite often. My favourite move would have to be lateral walking squats. I really feel the burn in the booty the next day. Let’s me know I did something right!😬
I need to incorporate all of these into my workouts! Thanks for all your fitness advice!
Hi Heidi,
Lateral squat walks are my favorite my daughter and I love all the excercises on the transform app, leg day is our favorite ❤️
I need these bands in my life!! 🙌🙌🙌
Oh là là I could build my 🍑 just doing exercises with bands, awesome!
Hi Heidi! I love that you posted pictures! I can’t wait to try these moves- donkey kicks & squat kick backs! I have been wanting a band and actually bought the wrong one. I hope I get the opportunity to try yours. Thank you for all that you do!
Oh my goodness! I need to try the banded clamshells. This workout looks fantastic, thanks for sharing! I’ve been trying to find the perfect bands and haven’t found them. I feel bands can be such a diverse piece of equipment to have because they can travel well and be used with little space.
Would definitely love one of these bands! I’ve been making a make shift band out of my jump rope, definitely not the same 😂.
What?! This is the best thing ever! It’s like a dictionary for banded moves! Love it, and thank you for doing this!
Banded single leg lips thrust are one of my faves!
Heidi, thank you for being such a positive influencer!! Love following you and your workouts!!
Cvpumpkin ❤️
My favorite banded workout is Narrow squat shuffles. Burns so good 😳🍑🔥
Usually I like the banded squat walks but after reading this post I gotta try that clamshell move!!
I love banded squat walks. They hurt so good!
I love banded workouts. I love to feel the burn from it that makes me feel I’m getting the most out of my workouts.
Loving the new Transform App! Have fun in Dubai!
Hip thrusts and lateral banded squat! Is it ok to love them all? 😊🙋🏻♀️ I’ve got to try the banded clamshells. This band would be a great addition to teach my workout group with. I would LOVE ❤️ to win one!!!!
my husband and my dear friend / work Out partner and I have been using your app for over a year and loving it. Just bought our second annual subscription!! I absolutely love it and have had such progress with it. Thank you!!
Can’t wait to try a new move thanks to you! I love to learn something new and add something new to leg day! You are totally giving me shopping inspiration too. Lululemon, here I come!
Such a great workout!
I’d love to be able to do more workouts when I’m traveling, and having a resistance band would be perfect!
I love all things lower body, a few of my favorites are banded bridges, pop squats, and hydrants. P.S. you are a rockstar and I love following all of your awesome content!
My new fave is the banded glute bridge with hip thrust. 🍑🔥
I looove doing banded booty workouts! Thanks so much for this!!! Now I need some
New bands to do these new moves!!!
Who knew there were so many banded squat moves!? Thanks for the info Heidi!
I’ve always wanted to use the bands, just haven’t ever. I see you use them, and the work outs look awesome!!
Great work out! Thank you!!
Never thought of using a band with donkey kicks! Gotta join the ‘band’ for sure!
Love your app, blog and all the support you show us! Banded thrusts and kickbacks are 🔥
Banded squats look pretty awesome.
I love using rhe bands for traveling squats. Feel.the burn 🔥🔥🔥
Love hip thrusters!!!
Love those bands🙌🙌 how awesome! I love that they are thick. I bet they don’t roll as easy either because of it!!
Bands have helped me cross train for my runs! I love the stability they give me and added muscle strength!!
I never thought about doing side hops with the band!! I’ll definitely have to try that next time 😃
Oh, favorite piece of equipment ever! I have to steal my brother’s to use since I don’t have one. Would LOVE a transform band!!! My favorite is the banded hip thrust! Feel the burn! 🍑😄❤
Love this entire blog!!! I’ve done almost all of these and I love the challenge I feel throughout the entire set. I had never used a band during workouts until I saw you post about them last year so thank you!! My booty is getting in great shape thanks to your workout tips 😃😃
I want to try all these moves with your bands. Mine are awful!!
I love banded hip thrusts. Burn, glutes, burn!
I love the range of motion and stretch I get from using bands for shoulder movements.
Hip thrust of course!
Banded reverse hyper and banded hip thrusts. 😊
I never heard of the banded clamshell!!! Looks like a great move 😁 my favorite is the hip thrusts!!!
I never heard of the banded clamshell!!! Looks like a great move 😁
Lateral squat walks are my fav. Squats all day long. Donkey kicks are my nemesis.
I’ll definitely be including more of these to my workout considering the next 3 months I’ll be living in a hotel in a foreign country! Banded workouts will be my go-to!
Thx 4 posting great timing with all the holidays & traveling. Gonna bring my bands & hide from my in-laws 😂
My favorite workouts are body weight and bands! Nothing beats a great fitting band with resistance….except maybe a workout with Chris and Heidi 😉
Donkey kicks are my fave booty-killer exercise!!
HIP THRUSTS ALL DAY BABY!!
Kickbacks! Oh they hurt so good!!
I’ve never tried the squat kickbacks with a band before, but I look forward to doing them and feeling the burn 😊
Squat Kickbacks are my favorite!! Can feel the burn. Would love a chance to win my own set of bands 💪🏼
I LOVE ❤️ the BRIDGE UPS and I LOVE ❤️ YOU 2
I so need these. Love the donkey kick
I have never seen the banded clamshell before. That one looks like it will be a good exercise and I cannot wait to try it.
Never thought about clams with hips raised. Loved the new move!
Woohoo!! Hip thrusts galore!!!! 😂❤️
Hip thrusts!
This workout looks amazing! I’ve been telling my workout buddies about these bands you’ve been using for months. I’d love to get them!! Thanks for this fantastic workout!
I was tying banded clamshell on your IG post then came here and saw it was one of the 8! Such a great underutilized move! 😘😘😘
Love the air squats
lateral banded squat walk.
Would love to win a band- love the squat with band.
Banded Hip thrusts work as well as weighted?
Yes! Totally!
I love doing the fire hydrant move. I bet working out with this band will help my lower body even more
Banded hip thrusts. And banded side walks
I had always heard them called side step squats but it looks like they are the lateral squat walks. Thank you for these!!
My Fav Band Move Is Band Walks & Pop Squats I Tag My Baybas Sister Not In FB But She 💖S All Your Band Moves & Workouts !
I love hip thrusts…if I don’t win, how can I buy them!! Everyone I buy rolls up and is horrible
Love banded hip thrusts. The fire hydrants make me whimper 😂😂
Love me some resistance bands!!
I so need a band in my life, gotta pump up this bootay 😘😘
Thank you Heidi for always giving us extra tips and support through your blog on exercise and life in general. For ALWAYS being real❤️
I also appreciate extras like this workout outside of the AWESOME Transform App. Lifetime member💪🏻❤️
Banded hip thrusts and banded reverse hyper!!🙌🏻
Fire hydrants !! But all of them you can feel the burn !! Bands are an amazing workout! Thanks for the different workouts to try out.
Great workout Heidi! Now if only I could keep up the motivation to exercise regularly….
I love the fire hydrants and hip thrusts but I also work out in the privacy of my own home 😆. Thanks for sharing these moves!
Love these exercises. I can’t wait to try them all out. My favorite move to use with the bands is hip thrusts and I also like pop squats. Thank you!
Banded Hip Thrust are my favorite!!!
Hi Heidi, I’ve never used bands. Maybe I will win and then I can figure out my favorite band exercise.😂🤣
Love all of this!!!
I love banded kick backs but I want to try banded hip thrusts. Would these be the best foundation for a potential hip thrusts with a barbell? Or do others find it better the other way around? I’ve also heard they feel like they are both necessary….sounds like a need for “hip thrust DAY” 😂
I love and have tried all of these moves. #squatsareagirlsbestfriend
These moves are a great lower body workout. Banded hip thrusts are my favorite. Can’t wait for the sequel.
Banded hip thrusts are the bomb. But I love working out with bands because i can really feel my muscles engage.
Great post! So many great ways to utilize the band! Thanks
Love banded frog pumps! 🍑
Fire hydrants make me so sell conscience at the gym… took me at least a year to get accustomed to hip thrusts too… maybe 2020 can be the year of pretending to be a dog 🤷🏼♀️
I’m definitely adding these to my workout. Anything I can do to build my booty is my thing!
Banded workouts are my favorite! 🔥🔥🔥 Thank you for these workouts, can’t wait to try!
XOXO,
Judy
Definitely squats and hip thrusts are my favs
Fire hydrants!
Love band work for that booty!
I need bands that don’t break or stretch out
This is Great! I am a Transformer Mommy that is always taking workouts on the go…this is a perfect exercise for us working mom’s on the go!
I’ve got cheep bands and they roll and cut off the circulation on my legs. These are great moves! I love Taking my bass with me on vacation for a quick hotel room workout!
Donkey kicks are my one of me fave but I need to try the side hop.
Ok!!!!! I’m going to do these at home! Wish me luck!
Banded squats and donkey!!!
I like the air squats since I don’t like floor work but am learning to like it all
Lateral walk squats! But I’m looking forward to trying all of these!
I have some cheap bands that I purchased online and plan in trying out these moves. Sure would love the opputunity to win these bands!
Love all of these moves! Can’t wait to try them out.
That band would be so helpful for me at the gym to increase resistance without holding on too much weight, it would also be a blessing whenever I CAN’T go to the gym and want to do a kick workout at home.
I have been wanting to try these. Having lower back issues with regular exercises.
Love all these moves!
This will be a good booty burn! Thank you!!’
Love all of those! Bands add so much to your workout!
That band would be so helpful while at the gym and you don’t have a band for any of those exercises. It could’ve helped with the lateral walks and touch backs. I need to save these exercises on my phone.
Love the hip thrusts, and squat walk
Need to work on the kick backs to tone my legs , and I am going to try the fire hydrant!!
Thank you for posting these moves , you are so motivating !!
And Thank you so much for a chance to win a band !!🙆🙏
Can’t wait to give this a go!!
Loving this workout!! I can’t wait to try it!!
I like the lateral band squat walks and the clamshell. Although I haven’t tried the clamshell with the band.
Love your posts and blogs! My favorite band exercise recently has been wall sit abductor burn outs!
Can’t wait to try this workout!🔥🍑 Thank you for the new moves, you’re the best.💕
Love your workouts! Burn booty burn!
Love all these moves. Great band workout. Thank you for sharing and inspiring.
I will definitely be doing this the next time I’m travelling! Great ideas for a good booty burn without a lot of equipment, space or time 🙌🏼 No excuses! 👊🏼🔥
Need to give the clamshell a try!
Oooh banded clamshells are 🔥🔥🔥! I need to do more of these! Would love a nice set of bands! I recently starting focusing on building my booty! Thank you for all the workouts, tips, tricks, laughs, etc….you guys are some of my favorites!❤
Banded clam shells I’m excited to try. Clam shells in general burn the booty so these I can’t wait to try!!
Great Heidi!;)
Love those side walks! Oh and the squat kick backs!!!
Banded hip thrust! 🔥 You & Chris are such an inspiration & have a beautiful family.
Love your workouts! Fave move is the squat walk that works the side of my booty!
I LOVE using bands. My fav is rounded fire hydrants (instead of going straight up to the side, round towards shoulder, up and around! 🙌
I need to try the banded air squats!
Donkey kicks are a killer with the band , I love them , but indef need a new band, the one I have bunches up so easily it’s almost painful to workout with . Love you guys!!!
Thanks for posting this link ☺
I need to set a goal and make a plan. I admire your dedication!
I love this post! Thank you very much for the workout 😍😍😍
Squat kickbacks! 🍑 #bootybandit
I need to try clamshells!
I love all of your banded moves!!! I would really love to win ❤️❤️❤️❤️
Banded donkey kicks!!! Booty building!! 💕🙌🏻
Love me some band workouts!!
I cant wait to give those BANDED CLAMSHELLS (HIPS UP) a try!!!whoooooooo!!
I would LOVE to win these!!!
Banded Hip Thrust!!
Love the extra moves that I don’t always think of for extra toning of the booty!!! Thanks for sharing 🤩🤩🤩
I’ve done this exact workout from one of your Pinterest posts. It’s such a great one and burns in all the right places.
Lateral Banded squat walks! Feel the burn!!! Definitely need to try the banded clamshells!! Ohhh yah!! 🔥