Exercises with booty bands are a great way to train your glutes if you either don't have a gym membership, prefer working out at home, or if you are on the go and need a quick workout to build THAT booty. Resistance bands add extra resistance to your movements that would otherwise be added through weights. The extra resistance requires higher muscular activity and as a result helps with growing your muscles. A lot of times, exercises with resistance bands are performed as a warm-up before a heavy lifting session to activate the glutes.
Here are twelve great exercises that you can do with your CHEEKI band to work your glutes and build that booty you've always wanted.
We have also put together a short and intense booty workout based on these exercises that you can find here.
1. Squat
2. Straight Leg Kickback
Stand with your feet shoulder-width apart. Place your resistance band above your knees. Keep your back straight and your core tight. Now, kick back one leg as high as you can. Keep the tension in your glutes and lower your leg back to the starting position but do not put it on the ground.
3. Jump Squat
Stand with your feet a little further apart than shoulder-width. Place the band above your knees. Keeping your back as straight as possible, go down into a squat position. Now, push through your heels and come back up with enough power, so you can perform a jump. When landing, go back down into squat position. Easier version: Instead of jumping, stand on your toes.
4. Straight Leg Sidekick
Put your CHEEKI band above your knees. Keep your core tight. Keeping your leg straight, lift it to the side as far and high as you can. Once you have reached the highest point, lower your leg slowly back into the starting position keeping the tension.
5. Side-to-Side Walk
Place your CHEEKI band above your knees. Start in a low squat position, keeping your back straight and your core tight. Now walk to the left side, while staying in the squat position. Then slowly let your right foot follow. Stop when you stand a little further apart than shoulder-width to keep the tension on the band. Then, walk to the right side while staying in the squat position.
6. Abductor Hold
Place your resistance band above your knees. Go down into a squat position and stand with your feet a little further apart than shoulder-width, so that the band is under tension. Now, move your knees outward and stay there for a second before you go back into the starting position.
7. Fire Hydrants
Go down into the all-fours position and place the band above your knees. It is important to keep your back and neck in a straight line. Keep your core tight during this whole exercise. Then, lift your left leg to the side, hold for a moment, and go back into the starting position. Repeat with the other leg.
8. Donkey Kicks
Go down into the all-fours position and place the band above your knees. It is important to keep your back and neck in a straight line. Keep your core tight during this whole exercise. Then, lift your left leg until your thigh is parallel to the floor and in one line with your back. Hold for a moment and lower it back until you have reached the starting position. Repeat with your right leg. It is important to keep a 90 degree angle between your thigh and your lower leg at all times while performing this exercise.
9. Straight Leg Raises
Go down into the all-fours position and place the band above your knees. Stretch your left leg backwards until it is completely straight. Again, keep your back and neck in a straight line and keep your core tight at all times. Lift your left leg up, hold for a moment and lower it back down into the starting position. Repeat with the other leg.
10. Glute Bridges
Place the booty band above your knees. Lay flat on the ground with your back. Pull your heels towards your booty until your lower legs are pointing straight up. Lift your booty and squeeze it. On the highest point, your thighs, booty, and your back build a straight line. Keeping the tension, lower your booty back down until you have almost reached the floor. Repeat the movement.
11. Booty Lifts
Place the booty band above your knees. Lay flat on the ground. Move your feet apart, so that you put tension on the band. Keeping the tension on the band, lift your legs up in the air and squeeze your booty. Lower your legs back down and repeat the movement.
12. Clamshells
Put the band above your knees. Go into a side plank position but keep your thighs on the floor. Keep a 90 degree angle between your thighs and your lower legs. Keep your core tight and lift your left knee upwards. Hold for a moment and lower it back down into the starting position.
Try these exercises and start growing your booty! If you need some more guidance, check out these workouts that we have created based on these exercises!
LET'S GO and start building that booty!
