booty band workout

Here’s the Best Booty Band Workout for Your Glutes & Thighs

January 05, 2021

We all know fabric loop resistance bands are great for building and strengthening the glutes and thighs. Fabric bands activate and engage the glutes like no other fitness tool, which is why they are commonly called “booty bands”. To show you just how great booty bands are for activating and working the glutes, we put together a booty band workout that is going to get that booty pumped like crazy.

The booty band workout below is one of the best on the internet. It is a full length booty band workout that takes around 25 minutes. So, you can follow along with Paulina Kairys as she does this glute band workout. Paulina is a professional fitness trainer so she knows exactly what she is doing. If you do this booty band workout and the exercises within on a regular basis, you will be on your way to growing a tight, round, beautiful bum!

Booty Band Workout Details

Equipment needed: One Fabric Loop Resistance Band (aka Booty Band or Glute Band)
Purpose: Toning, Growing, & Strengthening the Glutes and Thighs
Format: Circuit
Exercises: 5 Booty Band Exercises 
Total Time: 25 minutes

Before we begin, let us answer some frequently asked questions about booty band workouts, while also providing you some important details about this specific workout.

glute band workout


You have a few options for when to do this fabric resistance band glute workout.

For beginners, this booty band workout could be perfect as a solo at-home workout for glutes and thighs. For beginners, it will be highly effective for building and strengthening the glute muscles!

For more advanced trainees, or even beginners who are feeling very proactive, this could be the perfect finisher after your regular leg workout. You could do this booty band burner to really hone in on growing and strengthening your glutes and legs. After a weightlifting session, or even a bodyweight leg day, this booty band workout will hit your lower body muscles hard.

For those who are on the road or anyone who needs a quick lower body workout, you could do this booty band workout to maintain and even build your glutes and thigh muscles. So, if you are traveling, be sure to bring a booty band with you and you will never have a reason to skip a glute and leg workout!

Note: You can also take certain exercises or all of the exercises from this booty band workout and add them as part of the sets within your regular lower body workout. You could use them as a superset or throw them in-between your main lifts, to make sure your glutes are fully activated and engaged during your leg day. Taking this extra step is how you grow a beautiful, round booty!


This booty band workout will primarily target your glutes, hips, and thighs, with extra emphasis on the glutes! It will also work your calves, lower back and core!

To be more specific on the muscles worked within this glute band workout…

Primary Muscles Worked:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus
  • Hip Flexors
  • Hip Abductors/Adductors
  • Quadriceps
  • Hamstrings

Secondary Muscles Worked:

  • Calves
  • Lower Back (Erector Spinae)
  • Core (Rectus Abdominis, Obliques)

resistance band workout for glutes


Booty bands are great for activating the muscles in your glutes, legs, hips and core. Exercises with booty bands will build and strengthen your lower body muscles via elastic tension.

The nature of the fabric booty bands makes lower body exercises significantly more effective. You can wear booty bands during big lifts like squats, to ensure you have full glute and leg activation, or you can do bodyweight exercises while wearing a booty band (as we do in this workout) to add resistance to the exercises. A bodyweight squat with a booty band around your thighs will be way more effective for building muscle and strength than just bodyweight alone. Not only does it add resistance, but it also ensures full activation of the muscles. The best part is, you can add booty bands to nearly every bodyweight exercise. They are highly versatile.

Related: 5 Best Ways To Use Booty Bands 


One of the greatest benefits of this workout is that you can grow and strengthen your glute muscles. A lot of people have trouble targeting their glutes effectively, which leads to muscle imbalances (oftentimes its stronger legs than glutes). With this workout, you can make sure your glutes are being worked from all angles in an effective manner. And not only will you grow a beautiful, round bum with booty band exercises like the ones in this workout, but you will also be teaching your glutes how to engage properly when it comes time to do big lifts like barbell squats, deadlifts and hip thrusts.

Related: Benefits of Booty Bands


This booty band workout is high volume. Each set has a lot of reps, and thus, time under tension. Because of how the fabric resistance band works (elastic tension), you will be fully engaging your muscle throughout the entire set, unlike bodyweight and free weight exercises, which have strength curves (certain points in the movement that cause less tension). Overall, this means you will be recruiting the majority of the muscle fibers in your glutes and legs, which is exactly what you want for hypertrophy (increasing muscle size). Moreover, with the high rep range, you will be pumping tons of blood into your booty and thighs. As such, you will be providing them with all the oxygen and nutrients they need to grow. Not to mention, you will be finishing the workout with a serious booty bump, which is great for a quick booty selfie ;)

resistance band exercises for glutes


Our fabric booty bands are the best for various reasons, which we will quickly go over:

  1. They provide proper resistance unlike rubber mini bands. Rubber mini bands give you 10lbs to 40lbs of resistance, at best, whereas our fabric booty bands can provide up to 150LBS of resistance. Legs and glutes are big powerful muscles, they need adequate resistance to be worked effectively. 
  2. Our resistance bands are made with an elastic fabric so they will not slip or roll up or down. Anyone who has used rubber latex mini bands knows how annoying this is. You have to constantly adjust them and unroll them. With our fabric booty bands, you can leave them wrapped around your legs for the entire workout without ever needing to adjust them.
  3. They are super comfortable. Again, they are made with a cotton fabric blend, so they won’t ever irritate or pinch your skin...or pull your leg hair (important point for guys).
  4. Our fabric bands are extremely durable. They are meant to last! You don’t need to worry about them stretching out or breaking.

Related: Fabric Resistance Bands vs Rubber Latex Mini Bands

All in all, our fabric bands are the ultimate companion for lower body workouts. They should be in everyone’s gym or travel bag and in everyone’s home. They are super inexpensive anyway!

There’s always more time to hit your booty! It needs a lot of work to grow!

Buy SFS Fabric Resistance Bands
resistance bands for glutes and thighs


This follow along, full length booty band workout involves two circuits with 5 exercises in total. It takes around 25 minutes and you will be working for most of that time, so it is pretty high volume, making it effective and efficient for activating, strengthening, and growing your glutes and legs.

Circuit 1 includes 3 exercises that focus on both legs. You will do each exercise back to back for 30 reps. This will be done for 3 rounds. There is no rest in circuit 1, except the small amount of rest you have when transitioning between exercises.

After you finish three rounds of circuit 1, you will rest for 1 minute then move on to circuit 2.

Circuit 2 includes 2 single leg exercises done for 20 reps on each side. So, you will do the 2 exercises on one side, back to back, then do the same 2 exercises on the opposite leg. That is one round. You will do a total of 3 rounds. You will have a short rests between exercises and each round.

Here is how this booty band workout looks:


  1. Booty Band Squat Pulses x 30 reps
  2. Lateral Step Outs x 30 reps total
  3. Hip Bridges x 30 reps

No rest between exercises or rounds

1 minute rest before circuit 2


  1. Kick Backs x 20 reps right leg
  2. Lateral Kicks x 20 reps right leg
  3. Kick Backs x 20 reps left leg
  4. Lateral Kicks x 20 reps left leg

Short rest between exercises/rounds

best booty band workout

5 Booty Band Exercises

While this workout is great as a solo leg and glute focused workout at home or as a booty burner finisher after a weightlifting (or even bodyweight) leg workout, the 5 exercises within can be used as part of the sets during your regular lower body workout. You can choose any or all of the exercises in this booty band workout and add them to one of your regular workouts.

Below, we will show you pictures of each of the booty band exercises in this workout, with how to’s and muscles targeted.

These are 5 of the best booty band exercises you can do for your glutes, hips, and thighs.

1. Booty Band Squat Pulses

booty band exercises

How to:

  • Wrap the booty band around your legs just above your knees.
  • Get into a squat stance.
  • Squat down and then pulse up and down (small range of motion, as to really hone in on the glutes).
  • Keep tension on the glute band at all times by pressing your knees outward.

Muscles worked:

Booty band squat pulses will target your Glutes (Gluteus Maximus, Medius and Minimus) and Quads (quadricep muscles closer to the knee) primarily. Secondary muscles targeted are your lower back, hips, hamstrings and calves.

2. Booty Band Lateral Step Outs

hip circle band exercises

How to:

  • Wrap the booty band around your legs just above your knees.
  • Get into a squat stance and drop your butt down a bit while slightly leaning forward by hinging your hips. This will activate your glutes.
  • Take one step out to your right by first moving your right leg, placing it down, then stepping your left leg to the right.
  • As soon as your left foot touches down, take one step to your left with your left leg, followed by your right leg.
  • Slightly tap the ground with the leg that follows. This will ensure most of your weight is shifted on the working side.
  • Keep your knees about shoulder distance apart as to maintain tension on the band and thus fully engaging your lower body and core.

Muscles worked:

Booty band lateral step outs will work your Glutes (Gluteus Minimus & Gluteus Medius), Hip Flexors, Hip Abductors/Adductors, and Thighs (Inner/Outer). You will also be targeting your entire quadricep and hamstring muscle groups and your calves, lower back, and abs.

3. Booty Band Hip Bridges

glute band exercises

How to:

  • Wrap the booty band around your legs just above your knees.
  • Get into a supine position (back to the floor) with your feet together and knees apart. Your knees should be pushing outward, which will keep tension on your outer glutes (glute side dents anyone!?)
  • Tuck your chin, push your shoulders through the ground and keep your arms straight to your side.
  • Push your hips to a bridge position.
  • Inhale, then take it down and repeat. When you are in the lower position, your butt doesn’t need to touch the ground. Stop just before you touch the ground then push back up into a bridge.
  • Hold the bridge position for a second each rep, and really squeeze your glutes (this is how you build that gluteus maximus, which is the main bulk of your bum!)

Muscles worked:

The primary muscles worked are your Glutes (Gluteus Minimus & Gluteus Medius), Hamstrings and Quads. You will also be targeting your low back and core.

4. Single Leg Booty Band Kick Backs

resistance band exercises for legs

How to:

  • Wrap the booty band around your legs just above your knees.
  • Feet about shoulder distance apart.
  • Your hands can stay on your hips (or for beginners who have balance issues, you can hold onto a chair in front of you).
  • Hinge your hips and lean your chest forward slightly.
  • Bring one leg back until your toe touches the ground. Your front leg will remain still, foot flat on the ground, with a slight bend in your knee. This is the starting position. Most of your weight will be shifted to the front leg.
  • Exhale and lift your back leg up, which will pull the band. Your back leg will be moving straight back without moving/bending the knee.
  • Bring your back leg back down, reset and repeat.

Muscles worked:

The primary muscles worked are your Glutes (Gluteus Minimus & Gluteus Medius) and Hamstrings. Your quads, low back, core and calves will be working as well.

5. Single Leg Booty Band Lateral Kicks

Resistance band exercises for thighs

How to:

  • Wrap the booty band around your legs just above your knees.
  • Feet about hip distance apart (should be tension on the band from the start).
  • Point your working leg’s toe in, as to get a little more internal rotation in the hip.
  • Slightly bend your knee and lean into your stabilizing side (the opposite leg that is remaining still and holding your stance).
  • Place your hands on your hips to help with balance.
  • Kick your working leg out to the side, pause, then bring your foot back down slowly, tap your toe to the ground and repeat.

Muscles worked:

Lateral kicks will work your Hip Abductors, Glutes (Gluteus Minimus & Gluteus Medius) and outer thighs. This is a great exercise to build those sexy glute side dents. This exercise will also target your quads and core.

Related: A Woman's Guide to Building Wider, Sexier Hips and Improving Waist-to-Hip Ratio


This workout can be done after every leg/lower body workout. So, that might be once or twice a week.

For those who feel their glutes and thighs need extra attention, you could do this as a solo workout 3-4 times per week. Just make sure you have adequate recovery in-between workouts. Your glutes need to rest and recover properly after the workout. This means you need to get good sleep and eat well. If your glutes or legs are sore, you need more rest.

If you pick and choose the booty band exercises to do as part of your regular workout, you can do them as often as you train your legs. Typically, people train their legs once or twice a week, depending on their workout split. If you do full body workouts, you can train them more often. Nevertheless, our point about adequate recovery still applies. The last thing you want is to overtrain your legs and glutes, as that will be counterproductive to your hypertrophy and strengthening goals.

The great thing about booty bands is they are less taxing, especially on the joints. So, you can likely use them more often than you would free weights.

at home booty band workout


The resistance band exercises within this workout are some of the best exercises you can do for your glutes and thighs. If you stick to this routine (while also switching things up and keeping a well-rounded training plan), you will have the booty you want in no time. Stay consistent, train hard, and take recovery seriously (sleep and diet). It will pay off before you know it in the form of a great butt!

We hope you enjoyed this booty band workout. If you want to get yourself a booty band, we have them for sale on our website. Our booty bands are the best in the market, both in quality and price!

Buy Booty Bands

resistance bands for glutes and thighs

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