Nothing beats booty bands if you want to build strong glutes and sculpt rounder hips. The constant tension will push your muscles to the limit with all the effectiveness of a resistance band workout. Bodyweight exercises can cause gains that would otherwise require large weights and workout machines.

If you’re already familiar with some resistance band exercises, then you’re a step ahead in learning how to use booty bands. Fill your leg day workout routine with the exercises in this guide and you’ll build functional strength in your lower body and glutes that won’t quit.

Read on for the best booty band tips and exercises to tone your glutes and thigh muscles and get the silhouette of your dreams.

(Note: Want our elite trainers to help you tone and strengthen your glutes? Start your Fitplan free trial today!)  

Can You Build More Curves with Exercise?

While you can’t change body types or make your hip bones bigger, you can build larger muscles and look curvier through exercises. It can be a tricky balance because you need to consume some extra calories to give your body the fuel it needs to build more muscle through a process called hypertrophy

With the right balance of diet and exercise, you can build enough muscle in your lower body to build better curves. Booty bands help by putting your glutes and other important muscles under more strain throughout an exercise. The increased workout will damage the muscle more and cause your body to rebuild the muscles bigger and stronger to prevent similar damage in the future.

5 black exercise bands on a white background.

What is a Booty Band?

Booty bands are small loop resistance bands that can be wrapped around both legs to increase the tension on muscles in your hips, legs, and rear end during lower body exercise. You might also hear them called glute bands, hip circle bands, or mini resistance bands. Unlike other kinds of resistance bands that are made of latex, booty bands also come in fabric varieties as well. 

Fabric booty bands have several benefits but a few cons compared to latex ones.

Pros of Fabric Booty Bands:

  • Reduced twisting
  • Less irritating to skin & hair
  • Fitted feeling
  • More resistant for a better workout
  • Durable
  • Non-slip

Cons of Fabric Booty Bands:

  • May stretch out after long use
  • Less flexibility/versatility
  • Not for beginners

Pros of Latex Booty Bands:

  • Retain shape longer
  • Easy to clean
  • Great for beginners
  • Wider selection

Cons of Latex Booty Bands:

  • May pinch skin
  • Can roll up during exercise
  • Less comfortable to the touch

You might find either type of booty band to be more convenient depending on your current strength level and what your fitness goals are. Whichever material you choose, the booty band will take your leg day workouts to the next level.

Helpful Hint: You can find even more glute exercises in our 30-Day Booty Sculpt Fitplan!

10 Best Booty Band Workouts

Add a few of these booty band exercises to your next leg day routine to sculpt better curves and build tons of functional strength in your lower body.

1. Banded Curtsy Lunges

Lunges are a fantastic workout. Quad, glute, and hip abductor activation is the main benefit of this variation on the classic lunge. With a booty band around your legs, you’ll get even more of a workout. 

Wrap the booty band around your legs just above the knees and stand with your feet hip-width apart. Cross your right leg behind your left leg and put your right foot out to one side, then bend your right knee and lower your torso until your right knee touches the floor in a curtsy pose.

Return to the starting position and then repeat the same motion with your left leg. Make sure you do the same number of reps on each leg so that you develop muscles on both legs evenly.

Target your gluteus medius with this move. The gluteus medius is vital for stability and standard lunges and squats don’t give it much of a workout. 

2. Clamshells

Many people enjoy this exercise as part of a warm-up or cooldown. It’s also simple enough to do during a home workout or at your desk on a lunch break.

The hips get a good workout during clamshells, as do both the gluteus maximus and gluteus medius, which is the main mover and rotator of the hip. To get into the starting position for clamshells, you need to get on the ground and lie on your side. Stretch out the arm that’s on the ground for a more comfortable position. 

Bend your knees and keep your feet in line with your spine. Place the booty band around your legs above the knee. Lift the top knee as far as you can without letting your foot or hips get out of position, then bring the top knee back down.

Repeat this motion 10 – 15 times and then roll over so the other leg is on top and repeat the same number of reps.

3. Donkey Kicks

You might feel a bit awkward performing this move at first, but the action they give your glute muscles is well worth it. Donkey kicks are also kind of a full-body exercise because they also involve the shoulders and core muscles to keep the body balanced.

Get down on all fours and make sure to keep your hands directly underneath your shoulders. Stack your wrists to prevent injury. Rather than staying on your toes as you would in a push-up, support your lower body weight with your knees.

Keep a flat back and look down slightly so your neck stays in alignment. Lift your right foot up without losing the 90° angle of your knee. Continue lifting the right foot until the thigh is level with your spine, then return it to the starting position.

Complete all the reps on your right side before switching to the left. 

4. Ankle Jumping Jacks

Wrap a booty band around your ankles to make jumping jacks more challenging. It’s a great way to get some mild cardio into your leg day routine without risking your gains. 

Your glutes, quads, hip flexors and abductors, hamstrings, and calves all get attention with this exercise. They’re also fairly simple to do. Forget the arm raises of traditional jumping jacks, though, because the action is all in the lower body with this banded variation.

Stand with your feet hip-width apart and get into a 25% squat position. Tuck your elbows and keep your hands in a fist in front of your chest. Jump and move your feet out to each side a short distance – no need to try and do a split, but stretch that booty band. 

Land on your heels and then jump again to return to the starting position. Repeat as many times as you’re comfortable with. 

Helpful Hint: Build muscle without going to the gym with our Bodyweight HIIT at Home Fitplan!

A woman doing banded plank kickbacks on a purple exercise mat.
Banded plank kickbacks train core strength and lower body simultaneously.

5. Banded Plank Kickbacks

Improve your core strength and balance with this move, which requires strength in your upper body as well as your lower body. You’ll have to get into the plank position, which is the same one you use for push-ups.

Keep your hands directly beneath your shoulders to stack your wrists. Support your lower body on your toes. Maintain a straight spine throughout the move and wrap the resistance loop around your ankles. 

Lift your left foot until it’s level with your spine and then return it to the ground. Repeat the same movement with your right foot. Continue until you’ve done 20 reps on each foot.

If you want to build some upper body strength on leg day, insert a push-up between kickback reps. Just make sure you don’t overtrain your arms.

Single-leg glute bridges are a much more challenging alternative to regular glute bridges.

6. Single-Leg Glute Bridge

Glute bridges might seem too simple for the main part of your routine, but they actually challenge your gluteus maximus, obliques, and biceps quite a bit, especially in the single-leg variant

To get into the starting position, lie flat on your back with the booty band wrapped around your leg just above the knee. Lift your dominant foot up in the air and keep the sole of the other foot flat on the ground for stability.

Leave your arms at your sides with your palms resting on the ground. You won’t need your arms for support in this exercise. Lift your hips so that your lower back is off the ground and there’s a straight line going from your neck to the knee of your non-dominant leg.

Hold that position for several seconds, then sink back to the starting position by lowering your hips. Continue for 10 reps before switching sides and repeating the same movement.

7. Banded Walks

This very simple exercise is a great butt workout and you can also hold dumbbells or kettlebells if you want to add some upper-body activity to this lower-body workout. The booty band should be wrapped around both legs across the thighs. 

Stand with your feet shoulder-width apart. If you aren’t holding any extra weight in your hands, you can place them on your hips. Take a step out to the side with your left foot and then move your right foot to the place where the left foot just was.

People do this move in two different ways from this point. You can continue moving to the left for ten steps and ten change your direction to move right ten steps back to the starting point. If space is limited, take a step to the left and then back to the right and repeat this back-and-forth for ten steps in each direction.

8. Fire Hydrants

This strangely-named booty workout pushes your glutes and thigh muscles in a direction that many other exercises don’t. It’s a great bodyweight exercise that creates tons of gluteus maximus activation and will help give you the sculpted booty curves you’re looking for.

Wrap the booty band around your thighs and then get down on your hands and knees, supporting your lower body with your shins and knees rather than your toes. Make sure your wrists are stacked by placing your hands directly beneath your shoulders.

It’s crucial to keep your knees at 90° throughout this exercise. Your back should also remain straight the whole time.

Lift your left leg out to the side without changing the angle of your knee. It won’t reach the height of your spine but raise it as high as you can. Lower back to the starting position.

From here, you can continue all your reps on that same leg or you can alternate if you have the balance to do so.

Helpful Hint: Our Beautiful You Fitplan will give you huge booty gains!

A girl doing banded squats in a red outfit.
Banded squats are a great way to train your legs without the joint stress that comes with weighted squats.

9. Banded Squats

You can do this exercise with a barbell over your shoulders or you can just use your body weight. The resistance from the booty band will be enough to give your glutes and leg muscles a great workout without additional weight, especially if you’re just starting out. 

Put the booty band around your legs above the knees and stand with your feet shoulder-width apart. If you aren’t using additional weight, you can let your hands go out in front of you for better balance. Lean forward slightly but maintain a straight back.

Bend both knees so that your torso lowers and then stick your butt out like you were going to take a seat in a chair. Continue lowering until your thighs are parallel with the floor. Hold the lowest position for some isometric gains and then return to the starting position by pushing through your heels.

10. Banded Bulgarian Split Squat

A variation on the classic squat, this move employs the booty band in a slightly different way. Rather than wrapping it around your legs, you’re going to step on one end and hold the other end of the loop in your hands. 

Find an elevated surface that’s a couple of feet high. If you’re doing a home workout, the couch is a great option. Stand two feet or so in front of your chosen elevated platform and put one foot behind you so that the toes are resting on the elevated surface.

Wrap the booty band around your forward foot and then straighten up with the other end of the loop in your hands so that it’s stretched out. Now go through a squat motion by bending your forward knee and sticking your butt out, lowering your body until your forward thigh is parallel with the ground.

Return to the starting position and repeat for 10 reps. Remember to switch feet positions to get an even workout.

The further out your foot is, the more your glutes will be activated. Move it closer to the elevated surface to give your quads more attention. The Bulgarian split squat is a great squat variation for building balance and coordination in addition to great booty gains. 

Advantages of Booty Bands

The main benefit of using booty bands is that they have greater muscle activation. They keep tension on your muscles throughout the exercise. Without bands, your muscles would be activated mostly in the second half of many lower-body exercises. 

When it comes to the lower body, building strength in your hips and glutes is not only for aesthetic appeal. It also prevents injury at these crucial joints. Hip injuries not only interrupt your daily life, but they can also prevent you from getting all the physical activity you need and wreck all of your fitness goals. 

You’ll also have a better athletic performance. Even if you aren’t the type to play competitive sports very often, you’ll still be able to feel the improvement when you’re going through your daily tasks.

If a curvaceous body is your goal, you’ll have to build muscle in your glutes as well as your thighs. It’s important not to work one out much more than the other because then you won’t get the pear or hourglass figure you’re aiming for.

Classic lower-body workouts like squats pair well with booty bands because the bands help you perform squats with better form. That means your gains will be better, too. Booty bands and larger resistance bands can also help perform challenging full-body exercises like deadlifts with a more effective form. 

Helpful Hint: Try our Booty x Body Boost Fitplan to burn fat and build powerful glutes!


Booty bands are a great tool for building muscle. Since they’re tailored for use with lower-body exercises, they’re ideal for creating a more curvaceous body shape. There are tons of exercises that have banded variations, but the ten chosen in this guide are the most effective at highlighting the curves of your body.

You can also improve the range of motion in your hips, helping to prevent injury. Your knees will get a good workout and stronger glutes also lead to reduced risk for serious injury. Perhaps the best advantage of booty bands is that you can bring them with you anywhere, which means you can get a booty-building workout even if you don’t have time to make it to the gym.

Try out a few of the booty band exercises on your next leg day and you’re sure to notice how bands help you feel the burn and grow more muscle mass.

(Note: Want our elite trainers to help you sculpt the booty of your dreams? Start your Fitplan free trial today!)  

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