All of these exercises focus on lifting booty. They can be done anywhere, at your home or at the gym. When doing them squeeze your buttocks and if possible hold for a second or two. Every single shown exercise was done with the Booty Hip band that offers you that extra burn in your glutes.
What is Booty Hip band? Booty Hip band is a fabric resistance band that will never roll up or twist during your workout. You can choose between 3 sizes; size S is the strongest and we recommend it to one that has slimmer thighs or is an advanced users.
Use these bands for working out, warm-ups and adding heavy-duty resistance to your lower body workouts.
You can also do these exercise without Booty Hip band but the results won't be the same.
Booty Hip band is available in 3 sizes and 2 colour editions. Click here to find out more >>
1. FROG BRIDGE WITH BOOTY HIP BAND
Lift your booty and make your glutes burn.
BENEFIT: Frog bridge is a really effective way for glute activation. You will target abductors, glutes, calves, lower back and your core.
IMPORTANT: Keep your knees as wide as you can. Don't place your feet too far from your knees.
HOW TO: Place the Booty Hip Band around your knees. Lie back on the ground, place the bottoms of your feet together, letting your knees fall open as if you’re doing the butterfly stretch. Then lift up, keeping your knees open and squeezing your glutes as you lift.
2. SQUATS WITH BOOTY HIP BAND
BENEFIT: An essential exercise for lifting your booty. You increase your heart rate and burn more fat.
IMPORTANT: Keep your core tight. Do not round your lower back.
HOW TO: Place the Booty Hip band around your thighs, just above your knees. Put your feet a little more than hip-width apart, angle your feet slightly outward toward 10 and 2 o'clock. Start bending your knees. As you do so, squeeze your glutes. Go down until your hip joints are lower than your knees. As you reach the bottom point, jump as high as you can. As you land, go into the squat to finish one repetition. Try and land effectively.
3. CURTSY LUNGE WITH BOOTY HIP BAND
Lunge your way to sleep. Just joking!
BENEFIT: You will be able to work also on your core. Strong core means slim waist.
IMPORTANT: Push through your heels. Don't step too bakcward.
HOW TO: Place your Booty Hip Band just above your knees. Lift your right leg and then sink into the lunge. Swing back and lift your right leg to the starting position. Engage your core for additional stability.
4. KICKBACKS WITH BOOTY HIP BAND
Have fun, just don't kick anyone.
BENEFIT: You will be working on your calves, thighs, hamstrings, glutes, lower back and core.
IMPORTANT: Keep your lower back in a neutral position. Don't kick and bend too much.
HOW TO: Place the Booty Hip Band around your knees and place your hands on your hips. Lift your right leg directly behind you and lift your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced. Lower your right leg, so it’s parallel with your left, but don’t let it touch the ground.
5. CLAMSHELL WITH BOOTY HIP BAND
This is how you lift and tone your booty.
BENEFIT: Toning your glutes, as well as targeting your adductors, core, thighs and calves.
IMPORTANT: Squeeze your glutes. Do not lean too forward.
HOW TO: Place your Booty Hip Band around your knees. Start by lying on your right side, with your knees bent at a 45 degree angle, legs and hips stacked. Slowly raise your left knee. Hold this position for 2 seconds and then extend your upper leg and perform a kick. Go into the starting position.
6. LATERAL BANDED STEPS WITH BOOTY HIP BAND
This banded exercise wil do the magic on your glutes.
BENEFIT: Target your glutes, thighs, hamstrings, quadriceps, calves and core.
IMPORTANT: Lean a bit forward to engage more glute work. Don't walk through heels.
HOW TO: Place the Booty Hip Band around the ankles. Bent your knees at about 45 degrees, do not allow to buckle inwards. Walk to one side then go back. Make sure you keep tension on the band.