The Best Glutes Exercises

With a booty Band

Working them glutes!

These banded glutes exercises are great for:

  • Home workouts

  • Firming up the glutes (via what we call the: “peak contraction” method which activates the most muscle fibers)

  • Challenging workouts

banded glute booty band kneeling back leg lifts best butt exercises for gluteal workout.gif

The orange band (left) is the best band in the set.

The orange band is the perfect size for most booty band glutes exercises: it’s awesome!

Click the link to buy it on Amazon (get it in 2 days): be sure to select the Orange band.

Why I love these bands (BLOG post)

here

we

go!

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Banded Donkey Kicks

What it works:

  • The gluteus maximus

Who its for:

  • Everybody who wants firm gluteals

Pros:

  • Everyone can do it

Cons:

  • none

What it does:

  • Firms up the glutes using the peak contraction method

How to do it:

  • As per GIF.

Pro tips:

  • Squeeze the glutes


The glutes game is strong here

Plank Leg Lifts

Plank Leg Lifts


side plank leg raises

Kneeling Press Backs

Kneeling Press Backs


side plank leg raises (with arm up)

Side abs and glutes: on point

leg lifts in side plank kneeling

leg lifts in side plank kneeling


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Banded Fire Hydrants

Classic gluteals exercise: works the side of the hips.

Burns like crazy

Always worth doing these


Glute Kickbacks

Glute Kickbacks

Quartering leg raises (works the entire glute)

something between side leg raises and back leg raises

Banded side leg raises

Banded side leg raises

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Work our glutes anywhere

Glute Kickbacks

Standing

With a band above the knees

What it works:

  • Them glutes and hips

Who its for:

  • Everyone

  • One of these bands will easily fit in your purse or pocket: that means we can work out at home, at the gym…anywhere

Pros:

  • Works good

  • Easy to learn

Cons:

  • None…but…

  • you might need to buy more bands (and stronger bands) as you get stronger…or you will break them

What it does:

  • Engages those peaches in the right ways

How to do it:

  • As per GIF.


Banded booty band squats

Banded booty band squats

Better than squats: banded squats

toe elevated med ball squats

Pulsing Toe Elevated medicine ball squats


Reverse hyperextensions with a booty band exercise for women butt workout at home firm backside tush hiney leg lift toned rear end.gif

Firmer, stronger

Reverse hyperextensions with a booty band

What it works:

  • All the major gluteal muscles

Who its for:

  • If you have a band, I have the time.

Pros:

  • Excellent warm up

Cons:

  • None

What it does:

  • Activates all the muscle fibers in the gluteal muscles

How to do it:

  • Put the band above the knees

  • Lie on a mat (or towel or floor)

  • Lift the knees off of the mat, keeping the knees bent

  • Squeeze as you lift


standing side leg raises with a booty band butt workout for women at home medial glutes exercise.gif

Focused, strong

Standing side leg lifts with a booty band

What it works:

  • The side of the glute and the side of the thigh

Who its for:

  • Everyone who has a band (or two. or three)

Pros:

  • Easy to learn

  • Can do anywhere

  • Great warmup and cool down

Cons:

  • None

What it does:

  • Makes them side hips happy

How to do it:

  • As per GIF

  • Like a boss


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Banded Deep Squats

How low can you go?

Booty band deep squat jumps

Booty band deep squat jumps


time to get after it

Squat and Back Leg Lift

Squat and leg lift

Glutes exercises + mega calorie burn

Booty band squat jack exercise

Booty band squat jack exercise

gate swings

gate swings

squat-hold box-jumps

squat-hold box-jumps

Jump-Squat-Jacks

Jump-Squat-Jacks

Star Jacks cardio exercise with a band on the knees

Star Jacks cardio exercise with a band on the knees

Jumping Jacks

Jumping Jacks


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Squat and Side leg lift

Do these now


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Banded Hip Bridges

like hip bridges but better (above and below)

Hip abduction in bridge-pose hold for the medial gluteals, vastus lateralus and more (side of the hips, thigh and butt)

Hip abduction in bridge-pose hold for the medial gluteals, vastus lateralus and more (side of the hips, thigh and butt)

banded leg curls on swiss ball (2 different styles shown here)


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Lateral Squat Walk

pro level glutes exercises

clam shells with booty band

clam shells with booty band


About this page:

Tucked into the mountains of far northern California (in Shasta County), is Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.