Resistance bands exercises can be used to target various muscle groups in your body.
One of the main benefits of using them comes from the free-range you have to manipulate the movement and target specific muscles.
In this article I’m going to reveal 5 resistance band exercises that are great for lifting your butt, making it look fuller and more toned.
1. Plank Leg Lifts
The plank leg lifts specifically place the most tension on the upper portion of your glutes.
This exercise also works your glutes, legs, and shoulders making it a nice full-body exercise.
How to: Place the resistance band around your thighs just above your knees and get into the plank position with your feet shoulder-width apart. Lift your right leg while keeping it as straight as possible and as high as you can. Then slowly lower your right leg and repeat 12 times. Switch sides and repeat.
2. Glute Crossovers
This exercise places constant tension on your glutes, it is considered an isometric movement because it works for one muscle group at a time.
The crossover motion results in deep tears in the muscle fibers which will help promote muscle growth in that area.
How to: Place resistance bands below your knees and get on all fours. Lift one leg and crossover the opposite leg while keeping your knee bent pointing outwards. Make a conscious effort to contract the glutes throughout the entirety of the movement. Slowly return back to your original position before repeating. Alternate sides after.
3. Single-Leg Glute Bridge
Similar to the last exercise, the single-leg glute bridge is especially effective because it works one glute at a time.
It also places heavy tension on the hamstrings without placing a ton of pressure on the lower back.
This movement will strengthen your hip flexor muscles and help lift and build your glutes over time.
How to: Lie on your back with your knees bent and the resistance band wrapped around your thighs. From here, lift your right leg up to the sky while keeping it straight. Then take the left leg and thrust up towards the ceiling until your hips, knees, and shoulders form a straight line. Once you’re at the top of the movement, pulse 3 times and then slowly descend and repeat. Switch sides after.
4. Frog Pumps
Frog pumps require you to externally rotate your hip which eliminates the help of the hamstrings and strictly places tension on the glutes.
How to: Lie on your back with your legs bent and your knees pointing outward, making a diamond-like shape. From here, thrust up to the ceiling while contracting your glutes the entire time, then slowly descend and repeat.
5. Donkey Kicks
Perhaps one of the most effective glute exercises for toning and lifting your glutes would be donkey kicks.
They target your gluteus maximus which is the largest muscle that makes up most of the glutes.
How to: Get on all fours and place your bands on your thighs, Keep your back flat, engage your core and lift your leg straight up toward the ceiling while maintaining a 90-degree angle with your leg the entire time. Go to your max height just before your back starts to arch and then return to your original position and alternate sides.