The Resistance-Band Butt Workout You Can Do Anywhere

Routine by Joy Kushner, NASM CPT, @joykushner  |  Photos by Audra Oden

Heavy equipment definitely has its time and place, but if you just want a good workout, size really doesn’t matter. Need proof? Grab a band and try this booty-burning lower body workout. If you don’t already use resistance bands in your current training routine, it’s time you gave them a try. They’re extremely versatile, perfectly portable, and challenge your muscles while also reducing risk of injuries.

This band workout uses supersets to fire up your glutes, hamstrings, and quads and keeps them burning until the last rep. Give it a try anywhere (and we mean, anywhere) and you won’t even miss your barbells and Smith machines.

HOW TO:
Perform 20 reps of each exercise. Complete three rounds of each superset, resting 10 seconds between rounds. Rest for one minute before moving to the next superset.

Forward Walk

Place the band around your legs and stand with feet shoulder-width apart. Bend your knees slightly and take a step forward with the right, then the left. Repeat for all reps.

Jump Squat

Keeping the band where it is, bend your knees and lower your hips into a squat (A). Extend through the legs and explode upwards (B). Land with soft knees and immediately lower back into the squat. Repeat for all reps.

Reverse Lunge with Glute Pulse

Place the band around the ankles and stand with feet shoulder-width apart. Take a large step back with your left foot and lower into a lunge (A). As you raise back up, straighten your front leg while raising your back leg and contracting your glute (B). Return to the starting position and repeat on the other side. Continue alternating for all reps.

Froggers

Begin in push-up position with the band around your legs below the knees and feet placed wide apart (A). Push off your toes and jump your feet up to the outsides of your hands (B). Raise your chest, coming into a squat (C). Place your hands on the ground and jump your feet back to the starting position. Repeat for all reps.

Lateral Walk to the Right

Place the band on your legs just under your knees and stand with feet shoulder-width apart, knees slightly bent. Take a step to the right with your right foot, followed by the left, keeping tension in the band at all times. Continue stepping to the right for all reps.

Alternating Glute Bridge

Place the band around your ankles and lie facing up with knees bent and heels raised off the floor. Press through your toes and raise your hips towards the ceiling (A). Lower ONE side of your hips at a time to the floor, then lift back up to the bridge position (B). Continue alternating sides for all reps.

Lateral Walk to the Left

Place the band on your legs and stand with feet shoulder-width apart, knees slightly bent. Take a step to the left with your left foot, followed by the right, keeping tension in the band at all times. Continue stepping to the left for all reps.

Straddle Crunch

Place the band around your legs and lie on the floor with legs extended towards the ceiling and arms raised overhead (A). Crunch up, raising your shoulders off the floor and reaching your hands towards your legs, while simultaneously pressing your legs against the band (B). Lower back down, then repeat. Continue for all reps.

Love resistance bands? Try these six exercises for a total-body workout!