Get Killer Curves with These 10 Glute Band Exercises

If mini resistance band exercises (20lb – 40lb resistance) have become a piece of cake, you should upgrade to booty band, or glute resistance band, (up to 150lb resistance) to intensely target your bum, hip, and thigh muscles.

These booty bands are insanely strong and should be handled with caution. If you have not been exposed much to this kind of workout, we recommend you start light and slowly with a set of mini resistance bands.

But if you are ready for the next level, get yourself a fabric-covered glute resistance band and follow these 10 exercises for your upcoming killer curves.

Booty Band Exercises:

1. Squat

With the band above your knees and back slightly arched, squat down. Until your hamstrings are slightly below parallel to the floor, push your thighs out. Through the heels, push back to the start position.

2. Leaning Kickback

With the band on your thighs, put your arms on a chair for support while keeping your back slightly arched and legs straight. Raise one leg backward as high as possible while contracting your glutes at the same time and holding the position for a moment.

3. Lateral Shuffle

With the band around your thighs, start with right foot moving right then left foot following while keeping the band taut. Move for a total of ten steps before switching directions and repeating on the other side.

4. Glute Kickback

With the band looped around your feet, get into all fours, with a straight spine and head looking slightly forward. Raise one leg as high as possible, feeling the contraction in your glutes.

5. Bridge Thrust

Lie on your back with arms by your side, knees bent, and the band just above your knees. Raise your hips as high as possible with your upper body relaxed. Contract your glutes and hold for a few seconds before returning to the starting position.

6. Sumo Squat

With the band just below your knees, back slightly arched and arms in front of you, do a low squat. When raising your body, lift one leg as high as possible. Maintain the balance for a moment.

7. Plank Kickback

With the band above your knees, do a plank. Keep a straight spine while tensing your abs. With both legs straight, raise one as high as possible. At the same time, squeeze your glutes and hold the position for a second.

8. Lying Hip Abduction

With the band around your thighs, lie on your side. Place your arm on the floor to support your torso. With your legs straight, raise the top leg as high as possible. Hold for a moment, squeezing your hips and obliques.

9. Clamshell

With the band around your thighs, lie on your side. Place one hand on your hip while the other hand under your head. With your feet together, bend your knees to a 45-degree angle. Spread your legs as wide as possible, feeling the contraction in your glutes and hips.

10. Band Walk

With the band around your thighs and knees bent, stand straight with feet hip-width apart. While keeping tension on the band, step your right foot forward and out to the side. Continue stepping forward with your feet wide apart. Return to the starting position by walking backwards in the same manner.