Get a Firm and Round Butt Without a Barbell. Try Resistance Band Workout

Get a Firm and Round Butt Without a Barbell. Try Resistance Band Workout

They are compact, affordable and all fitness girls swear by them. Resistance bands with various colours and lengths are currently among the most popular exercise accessories. They make boring body weight workouts even much more effective and fun. You can work out with the resistance bands at home, on the street workout park or anywhere else. And you will effectively exercise and tone the muscles of your buttocks, thighs, arms and back without having to visit the gym. In this article, you will learn why you should give the resistance band workout a chance, and you can immediately try exercises for round booty from our workout video.

Booty exercises with the resistance band

5 reasons why to start exercising with resistance bands

Not only will they help you awaken your muscles and prepare your whole body for the upcoming exercise, but you will also be able to do a high-quality full-body strength workout. Resistance bands will find its place in the training plan of a complete beginner, and even experienced sportsmen will also fall in love with it. So, why have elastic resistance bands become a hit among fitness enthusiasts?

1. You will work out on your muscles without using heavy weights

Do you want to get a round butt and firm thighs, but squats or deadlifts with a barbell are just not your cup of tea? Then try working out with resistance bands. According to studies, training with resistance bands has similar effects on muscle mass as traditional weight training. Heavy squats, deadlifts or bench presses do not feel the same with the resistance bands, but you will also challenge your muscles. This way you will improve strength and support muscle growth. In addition, resistance bands are a great aid for activating and warming up muscles before strength training. [1]

5 reasons why to exercise with the resistance band

2. You will spare your joints

Do you ever suffer from knee or other joint pain during exercise? Strength training with resistance bands does not load the musculoskeletal system with excessive weight as much as classic strength training with weights in the gym. Resistance bands are thus a great option for a killer workout without restrictions on movement.

Some are even used in rehabilitation or compensatory exercises. They help to stabilize the joints in the correct position, which increases the safety during the training. [2]

3. You can choose the load

You may have noticed that there are resistance bands of different lengths (short, long) and even colours. Don’t buy a blue one just because it will fit your favourite leggings or top. Different colours also represent different resistance levels.

As a result, you can easily increase the load as you grow stronger. The best option is to have several resistance bands with different colours and lengths at home. You can easily alternate them and do a variety of strength and stretching exercises. [3]

4. You will save money, space, and you can stay in shape while travelling

You don’t have to spend a fortune just because you want to have quality workout. Resistance bands are affordable, and on top of that, they won’t take up much space at home.

If you feel like home workouts are getting boring, simply pack resistance bands in a sports bag and take them with you to the gym or street workout park. In the same way, they won’t take up much space in your backpack or suitcase, and you can have a great workout even on your holiday.

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5. You will improve your range of motion and flexibility

Thanks to their elasticity, resistance bands are a great aid for full-body dynamic stretching. You can use them before your strength training, to warm up the large joints such as shoulders, hips or knees, and thus prepare them for the load. For example, when preparing for a heavy series of squats, try this hip relaxation exercise: lie on your back, hook a long resistance band with a light resistance level over the foot of one of your lower limb, which you leave stretched, and then do large circles across the body to one side, and then to the other. By doing a static stretching with resistance bands at the end of your workout, you can get into a deeper position, and thus effectively improve your flexibility. [4]

Stretching with the resistance band
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Resistance band booty workout. What does it look like?

Before you start resistance bands workout, slightly warm up your whole body. This part is also important for you mind, which needs to be switched from the working mode to the training mode. Now it is improper to think about what you have not finished at work or what awaits you at home. You are here to relax and do something for your health and body. Whether you are going to do HIIT, strength training, or intense cardio, try to pay attention to all these parts.

  1. Warm up

Warming up helps prepare your muscles, heart and lungs for the upcoming exercise. Warming up can have many forms. A fast walk on the way to the gym, running on the spot or on the treadmill, a few burpees or jumping on the skipping rope will be great. All you have to do is perform this activity for 5-10 minutes. You should breathe lightly. Do not perform too intense exercises in the first phase of your training.

Pre-workout stretching and warm up with the resistance band

2. Take your time for dynamic stretching

The next step is dynamic stretching. Prepare all your joints for the upcoming workout by doing a circular motion, just as you learned in elementary school in PE classes. This will improve the range of motion in the joints and reduce the risk of injury during your workout. [5]

If you want to learn more detailed information about the topic of warming up and stretching, be sure to read our article Warming up, Stretching, Cool Down – Are They Really Important?

3. Move on to the main part of the workout

After spending a few minutes warming up, the highlight of the evening, so your training, awaits you. You can do the booty exercises according to our video individually, or add them to your complex lower body or a full-body workout. Unroll the exercise mat and grab the long and short resistance bands with different resistance levels. This way, you will be able to reduce and increase the intensity and difficulty of your training as needed. Get ready for a wide range of exercises for glutes, including deadlifts, squats or effective hip thrusts. Your muscles will definitely feel the burn, and your body will be filled with endorphins and the feeling of a job well done.

How to start training with the resistance band?

4. Cool down after an intense workout

After the main part, you probably still have a higher heart rate, you are short of breath and your muscles are probably already calling for rest. The goal of the cool down phase is to get the heart rate back to normal, to calm down and relax the ongoing muscle tension. This part is especially important if you have just finished a high intensity workout, such as CrossFit WOD, HIIT or heavy leg workout.

5. Stretch lightly at the end

Even if you are already looking forward to taking a shower and enjoying your post-workout meal, take a few more minutes of static stretching. It will help you improve your flexibility and posture. You can also speed up regeneration later after a workout by using massage rollers or a massage gun. [6]

If you are interested in things that will help you accelerate your regeneration, then read our article How to Support Regeneration Using a Massage Gun and Other Tools?

Massage gun as regeneration tool

Resistance band booty workout. What to watch out for during the training?

If you haven’t had time to get resistance bands yet, feel free to work out with just your own weight. Next time, at least you will know the exercises, and by using resistance bands, you will increase their difficulty. Ideally, prepare different types of resistance bands with different lengths and resistance levels.

What awaits you in a firm butt workout?

  • In total, the workout will only take 12 minutes,
  • 45 seconds of exercises, followed by a 15-second rest,
  • the workout includes 11 effective exercises for the butt muscles,
  • for all exercises, keep your back straight and also activate the core of your body for better technique and higher efficiency of the exercise.

1. Wide Stance Romanian Deadlift

Keep your legs a little more apart than your shoulder-width, place the resistance band around your toes and grab it in the middle with your both hands. Bend your knees slightly, pull your shoulders down and slide your hips back. When moving up, use the explosive strength of hamstrings and butt.

2. Deadlift

This exercise is similar to the previous one, just take a narrower stance and grab the resistance band with your hands next to your body. Bend your knees more and get into a half-squat in the lower position.

Exercises for strong butt with the resistance band

3. Good Morning

The initial position of the body is similar to the previous exercise. Just change the position of the expander. Place one side of your resistance band beneath your feet and place the other side over the back of your neck. Bend your knees only slightly, as with the Romanian deadlift, and try to go down without bending your back.

4. Squat

Take a position with your feet wide and place the resistance band above your knees. Squat as deep as your hip mobility allows without bending your back. Also make sure that your knee, ankle and toe are at one level.

5. Squat Pumps

The position of your body is the same as in the previous exercise. You just won’t go up between squats. Remain in the lower position throughout the whole exercise.

6. Reverse Crossover Lunges

You don’t need a resistance band for this exercise, but if you want to make it harder, place it over your knees, just like you did while squatting, and exercise with it. Do a reverse lunge with one leg and then lightly extend this leg towards your bent leg. The knee of the hind leg touches the ground slightly in the lower position. The exercise is more difficult on stability, so perform it slowly with full concentration. Perform the exercise on one side and change your legs after a 15-second rest.

7. Plank with Leg Lift

Place a light resistance band around your ankles and move to the plank position. Start lifting your legs alternatively and focus on the firm core of the body and straight back as much as possible.

8. Fire Hydrant

For this exercise, you can take a resistance band with higher resistance level and place it above your knees. Get to the plank position, with your forearms on the ground. When alternating legs, try to feel the muscles of your butt. First, perform one set on one leg and after a 15-second pause, repeat with your other leg.

9. Hip Thrust

Lie on your back and place the resistance band above your knees. Push your hands, feet and upper back to the mat throughout the whole exercise. Lift the pelvis and in the upper position, press the butt muscles firmly, slightly spread your legs apart and then return the knees to their initial position and move on to the next repetition.

Hip thrust with the resistance band

10. Hip Thrust Hold

Stay in the upper position of the hip thrust and push your knees slightly apart. Keep your butt muscles tight all the time.

11. Seated Hip Abduction

Lift to the sitting position, bend your knees and rest your hands behind your body. The resistance band stays above your knees and try to keep the entire surface of your feet on the ground while abducting. Hold your knees farther apart for at least 1-2 seconds, then return to the initial position.

Effective Resistance Band Workout for a Strong Butt

What should you remember?

Resistance band workout is an effective form of exercise to strengthen the muscles of your whole body. You can choose from a large number of resistance levels, and you can use resistance bands to work out at home, in the gym, on the street workout park, but also on the cottage or beach as part of your summer holiday. You can put together the workout yourself or be inspired by our sample video workout, which fits perfectly the exercise plan of everyone who is striving for a round bum.

Do you exercise regularly with resistance bands? What exercises do you like to include, and which one do you consider the most effective? Share your experience with us in the comments. And if you liked the resistance bands workout article, don’t forget to share it with your friends.


[1] Lopes, J. S. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. –

[2] 8 Benefits of Resistance Bands and Two Workouts. –

[3] OriGym. Benefits of Resistance Bands & What They. –

[4] ProsourceFit. 9 Reasons to Use Resistance Bands for Working Out. –

[5] Mayo Clinic.Weight-training do’s and don’ts.

[6] LIVESTRONG.COM. What Are the Three Parts of an Exercise Session & Why Are They Important? –

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