Want Glutes That Make You Smile??
Prevailing wisdom suggests that all we need to do for a developed and robust set of glutes is to squat and deadlift.
Granted, both of these exercises are great leg-builders and do a fair job of training our butt.
But, if you want to take your booty gains to the next level, give these five exercises a shot. You will tighten, tone, and lift your booty in the comfort of your own home.
1: Banded Bodyweight Squats With a Pause
Banded bodyweight squats do a great job of involving the glutes thanks to the constant leg abduction (knees pushing out).
To make this exercise even more effective, squat as low as you can, and hold the bottom position for three to four seconds.
By the end of a 10-rep set, your booty will be on fire.
Step 2: Banded Side-to-Side Walk
The lateral band walk is a great exercise for improving glute activation and hip stability, as well as pelvic stabilization because it engages many deep muscles that help stabilize the pelvis.
To perform them correctly, loop a booty band just below or above your knees, keep your toes pointing forward, bend down slightly, push your knees against the band, and start walking from side to side. For example, you can take five steps to the left, then five to the right.
You can start with a total of 20 steps.
Step 3: Banded Glute Kickbacks
Banded glute kickbacks are great for training your glutes and hamstrings simultaneously.
To do them effectively, loop a band just above your knees, stand tall, place your hands on your hips and kick back with one leg while keeping it straight. Go as far back as you can and try to squeeze your butt at the top position. Then, release the tension by bringing the leg to the starting position.
If you feel unstable, you can hold onto something as you kick back.
Do 10 to 20 reps per leg.
Step 4: Banded Glute Bridges
Glute bridges are a great bodyweight exercise for your posterior chain (and glutes, in particular). The banded version is even better as forcing your knees out against the band helps activate your glutes even more.
To perform it, loop a band just above or below your knees and lie down for glute bridges. Once you’re set, push through your heels, push your knees out, and contract your glutes. Hold the top position for three seconds and release.
For an extra challenge, double up on your bands!
Do between 10 and 20 repetitions.
Step 5: Banded Seated Hip Abductions
This is by far the simplest exercise you can do to build a bigger booty, and it’s perfect for beginners who are just learning how to engage their glutes better.
To perform this exercise correctly, you’ll have to loop a booty band around your legs, just above your knees, and sit down on a bench or the edge of a chair. From there, straighten your back, put your hands to your sides for balance and begin abducting your knees out simultaneously.
Open up your knees outward as much as you can against the resistance of the band and make sure that your feet are stationary. Hold the abducted position for a second, and bring your knees in together.
You can also do this exercise double banded for an added challenge.
Do between 20 and 40 total repetitions.
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Owner and Founder, Movéo Fit Co.