At Home Beginner Booty Band Workout: 9 Exercises For Bigger Glutes

Glutes are essential for a strong foundation. Whether you are looking to grow bigger glutes for a great appearance, or build lower body strength for powerlifting, this booty band glute workout is effective for everyone, and ideal for beginners.

The following 9 exercises will grow the booty’s 3 major muscle groups- gluteus minimus, gluteus medius and gluteus maximus- right in your living room with only a set of booty bands.

During the workout, focus on slow, controlled movements, while squeezing your glutes. If it feels too challenging, these will be effective without a band. If the exercises are not challenging enough, you may need to get a heavier band or increase the reps.

Note: avoid placing the booty band directly on the knees, as it can cause joint discomfort. Place the booty band in a comfortable position right above or below the knees (depending on the glute exercise).

Complete Booty Band Glute Workout

Lying Side Hip Abductions

Place the booty band just above your knee. Lie on your side with your top leg straight. Lift your leg while squeezing your glutes. Slowly lower your leg to the starting point. Repeat for 12 reps on one side, then perform 12 on the other side.

Booty Band Squats

Perform a squat as usual with a booty band placed above the knee, with feet at least hip-width apart. For an extra challenge, pulse at the bottom of the movement. Repeat for 15 reps.

Standing Glute Kickback

Stand on one leg with a slight bend in the weight-bearing knee and at the hips. Kick the other leg back and slowly return to the starting position. Repeat for 12 reps on one side, then perform 12 on the other side.

Standing Hip Abduction

Place the booty band either above or below (but not directly on) the knees. Use a chair or wall for stability if needed. Stand on one leg while kicking the other leg outwards. Slowly return to the starting position. Repeat for 12 reps on one side, then perform 12 on the other side.

Glute Bridge to Hip Abduction

This is a 3-part movement. Lay down with your shoulders flat on the floor. Place your hands where comfortable- either palms flat on the floor or resting on your stomach or hips. With your booty bands above the knee, lift your hips up until your thighs and back form a straight line. In the up position, push your knees out, slightly opening your legs. Return your legs to their normal position, then lower your hips to the floor. Repeat for 15 reps.

Single Leg Glute Bridge

No band is necessary for this exercise. Similar to the glute bridge above, lay down with your shoulders flat on the floor. Place your hands where comfortable- either palms flat on the floor or resting on your stomach or hips. Lift one leg in the air while keeping your other foot flat on the floor. Lift your hips up while squeezing your glutes. Slowly return to the starting position. Repeat the exercise for 15 reps.

Donkey Kicks

Kneel in tabletop position with hands on the floor and a straight back. Place booty bands above the knees. Keep one knee on the floor, and kick the other leg back. Many people prefer to have their knee on the kicking side bent at a 90 degree angle rather than straight back. Repeat for 12 reps on one side, then perform 12 on the other side.

Fire Hydrants

Similar to the donkey kick glute exercise, kneel in tabletop position with hands on the floor and a straight back. Place booty bands above the knees. Lift your leg up and out while maintaining a 90 degree bend in the knee, like a dog. Slowly return to the starting position (tabletop). Repeat for 12 reps on one side, then perform 12 on the other side.

Clamshell

Lie on your side with your thighs in line with your spine, and your knees bent at a 90 degree angle. Position the booty band right above your knees. Keep your feet touching, and widen your legs by lifting your upper knee in the air. Slowly lower to the starting position. Repeat for 12 reps on one side, then perform 12 on the other side.

Congrats! If you’ve have made it this far, you’ve made it to the end of the booty band glute workout. Thanks for following along. If you’ve enjoyed these glute exercises, bookmark this page in your browser for later.