As a longtime fan of booty bands, I rely on them for warm-ups, muscle activation, improving range of motion, and adding targeted intensity to my workouts. Bands are incredibly versatile—I’ve used them for full-body work and found them especially useful during pregnancy—but the most common requests I receive are for glute-focused moves. Below are five favorite banded exercises I regularly use, along with clear tips for solid form.
#1) Banded Walking Lunges
Place the band just above your knees and stand at the start of your mat or in an open space. Step forward into a lunge, lowering both knees to about 90 degrees while pushing against the band’s lateral resistance. Keep a neutral spine and a slight forward lean if needed for balance. Drive through the front heel to stand and step the opposite foot forward to continue walking lunges for the prescribed reps.
#2) Banded Hip Thrust Openers (Bench Optional)
With the band just above your knees, align the bottom of your upper back against the edge of a bench (or perform this on the floor). Drive your hips upward through your heels, squeezing the glutes and maintaining tension through the band. Your hips and torso should move together in a smooth motion; avoid excessive spinal arch. At the top, push your knees outward against the band and hold for a full count while keeping a straight line from shoulders to hips. Lower slowly until your glutes hover a few inches from the floor and repeat.
#3) Banded Forearm Kickback (With Pulse)
This move isolates the glutes and challenges hip stability. Keep breathing steadily and avoid rotating the hips; focus on a full squeeze at the top of each rep.
#4) Banded In & Out Jump Squats
Start with feet hip-width and the band above your knees. Bend into an athletic squat, jump and land with feet wider than shoulder-width, then immediately jump back to the starting narrow position. Keep your chest up, core engaged, and land softly through the hips and knees. This plyometric variation increases power and conditions the glutes and legs while the band adds lateral resistance.
#5) Banded Hamstring Curl
Lie face down on your mat with the band positioned just above your knees. Optionally place your hands under your shoulders for support. Raise your head, chest and feet slightly off the ground, keeping your gaze down. Bend your knees to curl your heels toward your glutes, squeeze at the top, then lower with control. Focus on using the hamstrings and glutes to perform the curl rather than momentum.
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