How to tone your butt using only a resistance band

Build a firm butt at home - all you need is a resistance band!

Tone your butt with resistance bands
(Image credit: Getty)

You only have to scroll through instagram for five minutes to see all kinds of advice on how to tone your butt. So much advice and so little time! But luckily, it turns out that it’s possible to firm up our butts using only a resistance band! 

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 we want to give our butts a workout? 

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”.

Let’s clarify, 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. Here’s how to tone your butt, using only resistance bands.

Two women doing leg lifts using Resistance bands

(Image credit: Getty)

The best resistance band exercises for glutes

Single Leg Donkey Kicks 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 are another move. Get down in a squat position and move side to side,” says Jack who adds that this gets the smaller muscles in your bottom to fire up.

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,” adds Jack.

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.

Resistance bands

(Image credit: Getty)

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 Jack. He gave us some tips on how to look after resistance bands

  • Go for thickness as they’re usually a higher quality
  • It’s always best to inspect your resistance band before every use
  • Don’t get them wet
  • Keep an eye on their colours
  • Don’t store them in direct sunlight