It seems like booty bands are taking over the fitness space and trust me, these little guys are a lot more fierce than they look! If you’re stuck for time, can’t make the gym or are looking for a quick workout, look no further. This 15-minute booty band workout will tone your glutes, quads and hamstrings to leave you feeling lean (and aching).
Booty Band Workout
Exercise 1: Squat Side Lifts
Stand with your feet hip-distance apart and place the resistance band above your knees around both legs. Bend down into a squat and stand back up and lift your right leg out to the side until you feel the resistance against the band. Bring your foot back in and squat back down again, this time lifting your left leg out to the left side. Bring your foot back in and squat down again. Repeat for a minute.
Exercise 2: Hip Bridges
Lie on your back and place the booty band around both legs, just above the knees. Place your feet shoulder-width apart and push up through your feet to lift your hips off the ground. Squeeze your glutes at the top and hold for 2-3 seconds, then slowly lower your hips back to the ground. Repeat for a minute.
Exercise 3: Lunges
Stand with your feet hip-distance apart and place the resistance band above your knees around both legs. Step back with your right foot into a back lunge, ensuring both knees are bent and your back knee is as close to the ground as possible, forming a 90-degree angle with both legs. Step back in and repeat with the left leg, lunging backwards. Repeat for 1 minute.
Exercise 4: Fire Hydrants
For this booty band workout exercise, get into an all fours position on the floor and place the band around both legs, just above the knees. Keep your shoulders in-line with your wrists and your knees under your hips. Keep your back straight and slowly lift your right knee out to the side and then bring it back down to the floor. Repeat on the left side, ensuring to keep your back elongated at all time. Repeat for 1 minute.
Exercise 5: Kick Backs
Stand with your feet hip-distance apart and place the resistance band above your knees around both legs. Keeping your left leg straight and only having a slight bed in your right leg, push your right leg straight back behind you. Hold for a couple of seconds and release back to standing position. Repeat with the left leg, keeping your right leg straight on the ground and slowing moving the left leg straight behind you and holding for a couple of seconds. Repeat for 1 minute.
Repeat this circuit 3 times for a 15-minute booty burn or as many times as you like.
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