The first fitness equipment I ever asked my parents to get me for Hanukkah was a pair of booty bands — I kept seeing trainers and celebrities post about their glute gains and trusted bands that made moves 10 times harder without the dumbbells [1]. (Then, I asked for ankle weights, which is a story for another time.) Ever since, I've gone through a few brands, and stand by my decision.
Bailey Ducommun [2], NASM-certified personal trainer and owner of Body Fit Balance, LLC [3], told POPSUGAR that adding a booty band [4] is a great way to intensify glute exercises. The resistance will, she said, make you feel a burn like no other. We asked her to give us her favourite moves using these bands, and she came through with six!
"What I love most about these exercises is that they can be done in their own little circuit at home if you're low on time, or you can add them in before or after a workout for a warmup as glute activation or for a killer finisher," she explained. If you're doing these as a short circuit, she suggested completing two to three sets of each move. Ahead, check them out; plus, you'll find Bailey's all-time favourite booty band that's virtually snap-proof.
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 engageing those glutes, Bailey said.
- 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
Like the bridges, you'll get the most out of this exercise by engageing your glutes at the top of the move. Bailey 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.
- Bailey said to do 15 to 20 reps.
Banded Standing Glute Kickbacks
Bailey told POPSUGAR that she likes these 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
Bailey said that 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 [6]. 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, according to Bailey, are a great alternative exercise for the back extension machine [7], 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 [8], 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.
- Bailey suggested doing 15 to 20 reps.
Banded Seated Abductions
These are great for hitting your abductor muscles [9], Bailey said, which help rotate your legs at your hips [10]. She noted that seated abductions especially target your glute maximus [11], the largest muscle in your butt, and your glute medius, [12] which is located at the sides of your pelvis.
- Sit on the floor with your elbows resting on a bench (or chair, etc.) behind you and a booty band around the bottom of your thighs. Make sure you're seated tall, lengthening through your spine. Do not slouch.
- Open your knees to either side, pushing against the booty band for resistance as you do.
- Go as far as your hips allow [13] without causing pain, then bring your knees back together. This counts as one rep.
- Bailey said to do 20 to 25 reps.
Bailey's Favourite Booty Band
This Grippy Hip Circle [14] ($25) from Mark Bell Sling Shot is a booty band that Bailey swears by. She said it has the perfect resistance and features rubber "grippies" on the inside (hence the name) that prevent the band from moving out of place. It also, she noted, won't snap.