How to tone your butt using only a resistance band

Build a firm butt at home with our simple resistance band exercises

Woman exercising using resistance bands
(Image credit: Getty)

Here’s our guide on how to tone your butt, using the best resistance bands for women. You only have to scroll through Instagram for five minutes to see all kinds of advice on how to get yourself a pert posterior. 

So much advice and so little time! But luckily, it turns out that it’s possible to shape up our butts using a single item of fitness equipment! 

So we all know that a perky bum can give us a boost but, apart from the fact that it looks good, why else would you want to know how to tone your butt? 

The bum muscles (AKA the glutes) are the largest muscles in our body, and all too often, they become weak and lazy. Desk jobs and sitting down for long periods of time (too much Netflix, anyone?) can mean that the glutes become inactive, leading to poor posture, lower back pain or even ‘dead butt syndrome’. Yeah, it’s a thing.

Jack Claxon is a personal trainer at David Lloyd Clubs in the UK. He explains that if our glutes are working and performing as they should it helps with pelvic alignment which, in turn, can reduce the risk of injury.  He mentions that “strong glutes also help support the lower back during heavy lifting”.

To be clear, all butts are beautiful - no matter the shape or size but, for those of you who want to enhance your curves and build yourself a toned booty, it might be time to try a new exercise approach. 

Two women doing leg lifts using resistance bands

(Image credit: Getty)

The best resistance band exercises for glutes

Single leg donkey kicks
These are great for toning the butt advises Jack. “Place a band around both of your ankles, holding on to something in front of you and then kick one leg back to activate the glutes and build tension”.

Low crab walks
A good move for getting the smaller muscles in your bottom to fire up, says Jack. "Get down in a squat position and move side to side, keeping low”.

The glute bridge
“Lie down on the floor, band around thighs. Bend knees, place feet flat on the floor and keeping your back pressed into the ground, lift up the hips, squeezing the glutes at the top.” Jack adds that it’s best to keep your knees externally rotated, or forced out. 

Squats with a resistance band
Time to make squats a little harder. Jack recommends placing a mini band just above or just below your knees. Have your feet shoulder-width apart and then either squat all the way down and up, or into a squat position and pulse up and down slowly.

“You could also try jumping squats where you have the band in the same place as the move above but jumping adds a bit more intensity and will increase the heart rate at the same time”.

How many reps to build butt muscles?

Ideally, three to four sets of each exercise is a great workout. “If you’re looking to build muscle in your bum you should be looking at 8-12 reps of each move. For the majority of people this would work perfectly,” says Jack.

When should you replace your resistance band?

Woman wearing headphones exercising using a resistance band

(Image credit: Getty)

“A good quality resistance band should have a typical lifespan of up to two to three years at its best quality, although overuse, and general wear and tear can occur,” says Jack. He gave us some tips on how to look after resistance bands.

  • Go for thickness as they’re usually a higher quality
  • Always inspect your resistance band before every use
  • Don’t get them wet
  • Keep an eye on their colours
  • Don’t store resistance bands in direct sunlight
  • We'd add an extra tip to Jack's list of how to look after resistance bands. Make sure you keep your resistance band clean. It's easy when you know how. Read our guide on how to clean resistance bands.