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Ever find yourself wishing your glutes had a little more oomph? Whether you’re looking for strength, shape, or a confidence boost, resistance bands are a total game-changer. They’re easy to use, budget-friendly, and—let’s be honest—they’ll have your booty on fire (in the best way). Ready to get to work? Here are seven workouts that’ll have you feeling the burn and seeing results.
1. Banded Glute Bridges
Let’s kick it off with a classic. Glute bridges are already amazing for targeting your backside, but when you add a resistance band just above your knees? Next level. You’ll feel your glutes switch on instantly.
- How to do it: Lie on your back, knees bent, feet flat. Place the band above your knees. Press your hips up to the ceiling, squeeze your glutes, then lower back down.
- Pro Tip: Don’t let your knees collapse inward—keep that tension on the band the whole time.
2. Side-Lying Clamshells with Band
Ever wonder why they call it a clamshell? Because your legs open like one! A weird name aside, this move is fantastic for targeting your outer glutes and hips.
- How to do it: Lie on your side, band around your thighs, legs bent. Keep your feet together as you lift your top knee. Lower it back down slowly.
- Why it works: It hits muscles you didn’t even know you had.
3. Fire Hydrants
This move might feel a little… awkward at first (especially if you’re working out with other people around), but trust me, it’s worth it.
- How to do it: Get on all fours and band around your thighs. Lift one leg out to the side like, well, a dog at a fire hydrant.
- Burn Alert: The trick is to keep the motion controlled. No rushing through it!
4. Banded Squats with a Pulse
Oh, squats. Love ’em or hate ’em, they’re a must for a strong booty. Adding a pulse makes them spicy.
- How to do it: Band above your knees, feet shoulder-width apart. Drop into a squat, pulse at the bottom, then stand back up.
- Feeling fancy? Add a mini jump at the top for an extra burn.
5. Lateral Band Walks
This one’s sneaky. You’ll feel fine at first, but by the third step, your glutes will be screaming.
- How to do it: Place the band around your ankles or thighs, lower into a mini squat, and take small side steps. Go ten steps one way, then ten back.
- Key Tip: Stay low and keep your steps controlled. No shuffling!
6. Glute Kickbacks with a Band
If you’re dreaming of a lifted booty, this is your move. Kickbacks target your glutes directly, and the band adds that extra resistance to make it count.
- How to do it: Place the band around your ankles. Stand tall, shift your weight to one leg, and kick the other leg back.
- Bonus Challenge: Add a slight hold at the top of each kick.
7. Curtsy Lunges with Band
Who knew getting royal could work your glutes so hard? Curtsy lunges are a fun twist on the traditional lunge, and the band takes them up a notch.
- How to do it: Step one leg diagonally behind you into a lunge, keeping the band above your knees. Alternate sides.
- Extra Credit: Stay low and focus on that glute squeeze as you come back up.
Ready to Build That Booty?
Here’s the thing—consistency is key. Resistance bands might look small, but they pack a punch, especially when you use them regularly. Try these moves 2-3 times a week, and don’t be surprised when your jeans start fitting differently (in the best way).
