At Home Resistance Band Booty Workout

Move over J. Lo, there’s a new booty in town. 😉 Just kidding. But, if the queen of dance knows how important the booty is, shouldn’t that be a lesson to all of us?? I’ve said it before, and I’ll say it again: Never neglect the glutes! Not only does building strength in your backside help with building strength everywhere else, but there’s something about building that perfect peach that gives you the kind of confidence money can’t buy!

Outfit + Resistance Band Details:

From photo: Reebok Hayasu (reader favorite & bonus: under $50), Lululemon Fast & Free Leggings (similar here under $60), Lululemon Tank (similar here), Resistance Band Set, 4KOR Resistance Band (one of my favorites). From video below: Lululemon Align Leggings, White Sports Bra (on sale $11.99).

Since we’re all still working out at home, I’m sharing five of my favorite booty burner moves that you can do in the comfort of your home to help tone and lift that derrière. All you need is a booty band and a killer playlist…which may or may not include some Jenny from the Block!

Before we jump into it, if you’re not sure what resistance band will work for you or if you should get one, click here to read my top tips when it comes to resistance bands.

At Home Resistance Band Booty Workout

  • Banded Squats: 5 rounds of 20
  • Banded Squat Walks: 5 rounds of 20 each way
  • Planking Booty Band Kicks: 5 rounds of 20 each side
  • Squat Jumps: 5 rounds of 20
  • Froggy Pumps: 5 rounds of 20

Here’s how you do the moves!

Banded Squats

Place your booty band just above your knees. Move your legs out slightly further than hip-width apart, toes pointing straight or out at the sides just slightly. Slowly lower your body down into a squat, keeping your chest up and your back flat. Try and get that booty below parallel. As you rise, squeeze the glutes and hold at the top for a count of two.

Bonus move: Wanting to elevate your squat game? Try this banded squat to lateral leg lift.

Banded Squat Walks

Place your booty band around your ankles. Begin in a standing position with feet together. Move your left leg out to the side and squat. Stand and bring your right leg in together with your left leg. Repeat. Do all 20 on one side and then all 20 on the other.

Planking Booty Band Kicks

Place your booty band around your ankles and get into an upright plank position (hands on the ground). Begin with your feet side by side together on the ground. Take your left leg and raise it directly up in the air behind you, like a kickback. Slowly lower your leg back to the ground. Then raise that same leg up and out to the left side and slowly lower it back to the ground. Repeat on the other side.

Squat Jumps

Although you can do this with a band, like in the photos above, there is no booty band required for this move. Get into a beginning squat position. Lower down into that squat, and when you go to stand, explode up into a jump. As you land, immediately lower back down into a squat. Repeat!

Froggy Pumps

Lying flat on your back, bring the bottoms of your feet together so your legs form a butterfly shape. Slowly raise your pelvis and lower your back into the air, keeping your shoulders and feet flat on the ground. Squeeze your glutes at the top for a count of two seconds. Lower back down and repeat.

Feeling that burn yet?! I promise you—these moves will not disappoint! Check in below once you’ve completed this workout, or share your favorite booty workout with me! I’d love to try what you’ve been doing!


Related reading:

No Equipment Booty + Leg Burner: At-Home Lower Body Workout
All I Want for Christmas Is…A Brand New Booty!
Oxygen Magazine Booty Building Workout
Build-A-Booty Workout Video with The Glute Goddess
The Glute Goddess? ?Best Booty On the Block? Workout

2 Responses

  1. Hi, wondering if we are able to purchase Transform bands. I know you supply links to other bands that you recommend but wondering if we can purchase Transform ones?

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