Top 4 Booty Band Exercises to Build a Strong Booty

What’s not to love about a booty band? They’re versatile, easily affordable, available in many attractive designs, and handy to carry around with you. Best of all, they can give your glutes an intense workout practically anywhere—making your goals of attaining your dream butt all the more attainable.

In this guide, we’ll demonstrate exactly how a booty band can help you in building a desirable derriere. Here, we’ll go through a quick and effective workout to tone your glutes and strengthen your lower body. Are you ready to feel the burn? Let’s get started.


Squats with ThiqActive Fabric Booty Bands

// Repetitions: 15

// Sets: 4

// Break: 45 seconds

Easy Squats using ThiqActive Booty Bands

To perform this exercise, begin by wrapping the band above your knees. This will provide resistance for your hips and help keep your legs in proper alignment. Stand with your feet about shoulder-width apart, and then slowly bend your knees and lower your butt to the floor. Try to go as deep as you can comfortably go, but remember to maintain a neutral spine and keep your chest high. You may also raise your arms forward to maintain balance throughout the movement.


Glute Bridges with ThiqActive Fabric Booty Bands

// Repetitions: 20

// Sets: 4

// Break: 45 seconds

Simple Glute Bridges with ThiqActive Booty Bands

Raise the band to around the middle portion of your thighs and lie face-up on the floor or on top of a workout mat. Rest your hands palms-down on either side of your body. Then, bend your knees while keeping your feet on the ground so that heels are almost touching the tips of your fingers. This is your starting position. Next, brace your core and lift your hips straight up using your feet. Squeeze your butt at the top of the movement and then slowly return to the starting position.


Side-Steps with ThiqActive Fabric Booty Bands

// Repetitions: 12

// Sets: 4

// Break: 60 seconds

Easy Side Step exercise using ThiqActive Booty Bands

Maintain the same thigh-level position of your booty band and begin by standing with your feet shoulder-width apart. Bend your knees slightly—as if performing a half-squat—and check to see that your sides are clear. Perform the movement by slowly stepping to the side with your right foot while maintaining the same bend in your knee. Your feet should extend well past shoulder-width at this point, and the band should noticeably tighten. Next, step again to the right using your other foot while still maintaining your form until your feet are back at shoulder-width. Continue repeating this until you complete the number of repetitions, and then proceed to the next set wherein you should be stepping in the opposite direction. Remember to alternate between directions for each set.


Donkey Kicks with ThiqActive Fabric Booty Bands

// Repetitions: 15

// Sets: 4

// Break: 45 seconds


Effective Donkey Kicks using ThiqActive Booty Bands

Keep your booty band around your thigh, and begin this exercise by getting on all fours. Keep your knees hip-width apart, hands under your shoulders, core tight, and neck and spine neutral. Slowly raise your right foot towards the ceiling, while maintaining the bend in your knees and ankles. Squeeze your glutes at the top of the movement and then return to the starting position. Repeat this until you’ve completed all the repetitions, and then move on to the next set wherein you will work the other leg. Again, alternate between legs for each set.

Wrapping up

There you have it! Feel free to make modifications to this routine to better suit your goals and fitness level, but do remember to properly warm-up and stretch before working out to avoid injuries. Aim to do this routine at least every other day to ensure progress and visible results.

If you want to try this workout, but don’t have a fabric booty band to use, visit us today and browse our growing catalog of bands and super squat proof activewear.

Designed for curves



Leave a comment

Please note, comments must be approved before they are published