Grab a Booty Band and Try 6 Glute Exercises
Banded Glute Bridge
This move recruits your glutes a lot (if you're really squeezing at the top with control, of course). It really is all about engaging those glutes,
- Lie on your back with your knees bent, feet flat on the floor, and a booty band around the bottom of your thighs. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down if you need more support.
- Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is one rep.
- Bailey suggested doing 15 to 20 reps.
Banded Hip Thrusts
You'll get the most out of this exercise by engaging your glutes at the top of the move. These are called hip thrusts the "holy grail of glute exercises" because of how effectively they work your booty.
- Sitting on the floor with bent knees and a booty band around the bottom of your thighs, rest your upper back against a stable bench.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground. This is one rep.
- Do 15 to 20 reps.
Banded Standing Glute Kickbacks
POPSUGAR are awesome because they let you focus on one glute at a time.
- With a booty band around the bottom of your thighs, balance on your right leg, and move your left foot so your toes are resting on the ground slightly behind and diagonal to your right foot. There should be tension in the booty band.
- Tighten your core, and kick your left leg back about eight inches (or more) behind you.
- Return your left foot to starting position, keeping tension in the band. Then begin the next rep. After your set is complete, switch legs and repeat.
- Bailey suggested doing 10 to 12 reps on each leg.
Banded Frog Pumps
These will not only target your glutes, but also your inner thighs a bit.
- Similar to a glute bridge, lie on your back with a booty band around the bottom of your thighs. Keep your knees bent and facing outward and the soles of your feet together. Plant your palms by each side, facing down.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
- Bailey suggested doing 15 to 20 reps.
Banded Reverse Hypers
These are a great alternative exercise for the back extension machine, and they target more of your upper glutes and lower back.
- Lie face down on a bench with your legs hanging off, knees bent, and booty band around the bottom of your thighs; your hip bones should be resting at the very end of the bench.
- Holding the bench for support and keeping your torso flat, raise your legs upwards, as you would in a superman hold, just with more extension.
- Engage your glutes at the top for a few seconds before bringing your legs back down to the starting position. This counts as one rep.
- Do 15 to 20 reps.
Banded Seated Abductions