How to tone your butt using only resistance bands

Want to give your bum a boost? Learn how to tone your butt at home with these resistance band exercises

Midsection Of Woman Holding Resistance Band Outdoors
(Image credit: Getty)

Want a JLo booty? Who doesn't, right?! If you're wondering how to tone your butt with maximum efficiency and minimum equipment, this is the guide for you.

To learn how to tone your butt, all you need is 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 tone your butt and get yourself a bodacious booty. So much advice but so little time! 

Luckily, it turns out that it is possible to shape up our behinds using only a single item of fitness gear. So break out your bands and let's get going!



How to tone your butt using resistance bands

So we all know that a perky bum can give our confidence 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, or the glutes, are the largest muscles in our body, and all too often, they can become weak and lazy. Plopping your rear end in a desk chair or on the couch 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." Yes, it’s a thing.

Jack Claxon is a personal trainer at David Lloyd Clubs in the U.K. 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. Claxon 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 natural curves and build yourself a toned booty, it might be time to try new resistance band exercises specifically targeted at your tush.

Full Length Of Young Woman Exercising In Gym with a Resistance Band

(Image credit: Getty)

The best resistance bands butt workouts

1. Single leg donkey kicks
These are great for toning the butt advises Claxon. “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.”

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

3. 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.” Claxon adds that it’s best to keep your knees externally rotated, or forced out. 

4. Squats with a resistance band
Time to make squats a little harder. Claxon 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.

Claxon says: “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 Claxon.

When should you replace your resistance band?

“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 Claxon. 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 colors for fading
  • And don't store resistance bands in direct sunlight

We'd add an extra tip to Jack Claxon'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.

Lucy Gornall
Lucy Gornall

Lucy is Health and Fitness Editor at various women's magazines, and also Editor of Woman&Home Feel Good You. She has previously written for titles including Now, Look and Cosmopolitan. She lives and breathes all things fitness; she works out every morning, and mixes it up with runs, weights, boxing and endless box jumps. She is also a Level 3 personal trainer and teaches classes at various London studios, primarily Digme Fitness. Lucy is pre- and post-natal trained and helps new mums get back into fitness after the birth of their baby. Lucy claims that good sleep, plenty of food, and a healthy gut (seriously, it's an obsession) are the key to maintaining energy and exercising efficiently. Saying this, she's partial to the odd Negroni on the dance floor with her friends.