Category: Butt and Glutes Workouts

For those of us who don’t know, ‘glutes’ is just a gym talk for your butt or more specifically, the muscles that make up your nether regions. Well-defined glutes are a sign of a balanced fitness routine, not to mention aesthetically pleasing.

Let’s take a look at 10 effective exercises you can use to achieve a balanced, well-defined, and envy-inducing butt lift.

How To Choose the Right Band for Your Workout

• Choose the right strength. Resistance bands are usually color-coded according to difficulty. For beginners, 3 – 12 lb resistance bands are generally recommended, while more experienced fitness enthusiasts can start with 18 lb fitness bands.

• Go for tube bands or large loop bands. For booty workouts, we advise that you get large loop bands or go for tube fitness bands. These bands are usually thicker and better for lower body exercises. Tube bands also offer more variety and can be used with different accessories.

• Work within your budget. Fitness shouldn’t be a reason to break the bank. Several budget-friendly resistance bands can offer you everything you need for a booty-building workout. However, don’t sacrifice quality and safety for cost.

• Consider fabric bands over latex. For glute workouts fabric resistance bands might be better than latex because they are less likely to slip or bunch up on your thighs.

How To Get the Best Out of Your Workout

• Focus on form. Using improper form during your workout can jeopardize your gains and make your routine less effective. It also raises your risk of injury.

• Add variety. Adding different types of exercises to your workout helps you engage different muscle groups, especially underutilized muscles. It also prevents your routine from becoming boring by regularly adding new challenges to your workout.

• Nutrition matters a lot. Your glutes and leg muscles need a lot of energy and nutrition to support your workout, recover, and grow. So that means paying attention to two important parts of workout nutrition, your pre-workout and post-workout meal.

Your pre-workout meal should provide you with the energy boost you need to sustain yourself throughout the session. This means energy-dense foods like oatmeal with banana and almond butter, a quinoa and chicken bowl with avocado, and a smoothie with Greek yogurt.

A well-planned post-workout meal provides your body with the vital nutrients it needs to heal and grow during the recovery period. This includes nutrient-dense, balanced, high-protein meals like grilled chicken with quinoa and steamed broccoli, salmon with sweet potatoes and asparagus, and tofu stir-fry with brown rice and mixed vegetables.

• Increase the intensity. The most effective way to maximize your gains is by gradually increasing the intensity of your workout at regular intervals. You can do this by using fitness bands with higher resistance, adding more reps or sets to your workout, and reducing the rest time between each set. Keep track of your workout progress using a fitness journal.

• Warm-up properly. Warming up before an exercise improves efficiency by increasing blood flow and nutrient delivery to your muscles, as well as activating your nervous system. There are different ways of warming up like performing dynamic stretches after an exercise and static stretches before your workout or carrying out a few reps with lighter weights.

• Stay hydrated. Booty workouts can get quite intense, so it’s important to stay hydrated by taking little sips throughout your session. This could be plain water, electrolytes, or a calorie-dense smoothie.

• Dress for the occasion. Glute workouts involve a lot of large movements. Go for stretchy, breathable yoga pants, sports bras, and comfortable gym shoes.

Rest and recover. One secret to muscle growth is….sleep. The truth is that muscle growth occurs while the body is resting. You need lots of rest and at least 7 – 9 hours of sleep every night to maximize your gains. You can also speed up recovery with foam rollers and massage guns.

Ten Killer Booty-Building Exercises

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Wide Glute Bridge – 30 seconds

• Start on your back on a comfortable exercise mat with your knees bent and feet slightly wider than hip-width.
• Place a resistance band just above your knees.
• Open your knees wide against the resistance band and engage your glutes.
• At the same time lift your hips toward the ceiling while squeezing your glutes and hold this position for a moment before returning to the starting position.
• Repeat this exercise for 30 seconds.

You can use a hip thrust belt or weighted belt to add some challenge.

2. Glute Bridge Hold with Weight – 30 seconds

• Place a dumbbell or kettlebell on your hips while lying on the exercise mat.
• Engage your glutes with the resistance band just above your knees.
• Lift your hips and open your knees.
• Hold this position for several seconds before returning to the starting position.

Repeat this exercise for 30 seconds.

3. Glute Bridge with Weight – 30 seconds

• While still on the exercise mat place a free weight such as a cast iron weight plate on your hips.
• Engage your glutes, and perform a glute bridge.
• Return to the starting position.
• Repeat this exercise for 30 seconds.

4. Squat with Weight – 30 seconds

• Stand with your feet shoulder-width apart and hold a free weight at chest level.
• Engage your quads, glutes, and hamstrings.
• Lower yourself into a squat until your thighs are parallel to the floor.
• Return to the starting position.
• Repeat this exercise for 30 seconds.

Alternatively, you can use a weighted vest instead of a free weight.

5. Squat Hold Back Abductor – 30 seconds

• Place a resistance band just above your knees and lower yourself into a deep squat while holding a fitness pole for stability.
• Hold this squat position with your knees bent and open your legs as widely as possible against the resistance band.
• Hold this pose for a moment then bring your knees back together.
• Repeat this exercise for 30 seconds.

6. Side to Side – 30 seconds

• Start in a standing position with your feet shoulder-width apart and a fitness band placed just above your knees.
• Step to the side into a wide squat, then step back to the starting position.
• Alternate between performing this action on both sides.
• Repeat this exercise for 30 seconds.

Try this exercise with ankle weights if you want to feel the burn.

7. Sumo Squat – 30 seconds

• Start in a standing position with a free weight held between your legs.
• Engage your glutes, hamstrings, and quads, then lower yourself into a sumo squat by opening your knees wider than you would for a standard squat.
• Hold this position for moments, then return to the starting position.
• Repeat this exercise for 30 seconds.

8. Good morning – 30 seconds

• Stand with feet about hip-width apart and hold a free weight close to your chest.
• Engage your lower back, glutes, and hamstrings.
• Bend slowly at the hips, keeping your back straight, until your torso is parallel to the floor.
• Return to the starting position.
• Repeat this exercise for 30 seconds.

9. Fire Hydrant – 30 seconds

• Start on all fours in the tabletop position
• Place a resistance band just above your knees.
• Lift one knee out to the side, until it is parallel to the floor, then lower it back down.
• Repeat this exercise for 30 seconds.

Try this exercise with ankle weights to step up the intensity.

10. Deadlift with Weight – 30 seconds

• Stand with feet hip-width apart, holding a free weight in front of your thighs.
• Lower yourself by hinging at the hips while keeping your back straight.
• Return to standing.
• Repeat this exercise for 30 seconds.

for more visuals, be sure to check out this video by Pamela Reif.

FAQs

• What are the benefits of booty isolation exercises?

Isolation exercises allow you to target underutilized muscles, focus on your form, hasten recovery, and make it easier to achieve muscle growth by allowing you to focus on a specific muscle.

• What are the recommended number of sets and reps for beginners using resistance bands and dumbbells?

Beginners should perform two workouts per week targeting that particular muscle group. Each workout should consist of 6 – 10 exercises, with each exercise including 1 – 2 sets with about 8 reps each.

• How do I know if the exercise is targeting my glute muscles?

Besides obvious gains in size and strength, you would likely notice post-workout soreness, particularly in your glutes. You should also be able to feel your gluteal muscles tense up while performing the exercise. Practicing proper form and using the right exercises are great ways to make sure your workout is targeting your glutes effectively.

• What are the advantages and disadvantages of using resistance bands versus dumbbells for butt workouts?

Resistance bands offer tension throughout the exercise and in different planes, while dumbbells offer resistance mainly in one plane (against gravity). However, it is easier to track your progress with dumbbells.

• How do resistance bands and dumbbells compare in terms of effectiveness for building glute strength and size?

When it comes to pure muscle building, dumbbells may be a better option because you can easily track your progress and add more challenge than most resistance bands can offer. However, resistance bands offer more variety and can be used to work on underutilized muscles.

You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.

Achieve the Perfect Glutes Today

Transform your fitness routine and achieve the sculpted glutes you’ve always dreamed of with these dynamic exercises. Grab your resistance band, pick up those weights, and start your journey to an envy-inducing butt lift today! Don’t wait—your perfect glutes are just a workout away!

Squats aren’t the only booty-building exercise out there. Glute bridges are another great way to build your glutes, hamstrings, back, and core (a group of muscles referred to as the posterior chain).

Not only does this exercise give you a more aesthetically pleasing backside, it is also great for balance, posture, and weight loss and helps counteract the effects of prolonged sitting.

Let’s take a look at why you should add bridges to your workout, how to get the most out of this workout, and some great glute bridge variations you can use to take your routine to the next level.

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Why You Should Grow Your Glutes With Glute Bridges

• Exercising with glute bridges also builds your thighs and lower back. Glute bridges exercise all the muscles of the posterior chain, giving your body an overall more balanced and aesthetically pleasing figure.

• Great for weight loss. Glute bridges recruit some of the largest muscle groups in the body, including the glutes, hamstrings, and muscles of the back and core. These large muscle groups need a lot of calories, making glute bridges great for weight loss.

• Improves your posture. A strong posterior chain is essential for maintaining proper posture. Your glutes work together with the muscles of your lower back and core to straighten your spine and prevent slouching.

• Prevent injury to your lower back and knees. Your glutes are essential muscles for stabilizing your core and knees. Building strong glutes prevents injury to your lower back and knees during exercise and while carrying out daily activities like lifting, running, sprinting, and jumping. 

• Easy to do and requires no equipment. Glute bridges are easy to perform once you master the technique and can be done nearly anywhere with no equipment. If you want to add a bit of challenge you can add basic exercise equipment like an exercise mat, weighted foam roller, or free weights.

Ten Minutes Glute Bridge Routine For Firm Butt!

Here’s an awesome glute bridge workout plan you can do in less than 10 minutes.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Close, 5-3 – 30 seconds

Start your routine with a basic glute bridge exercise.

• Start by laying on your back, knees bent,  and feet flat on the ground with your heels almost touching your butt and a resistance band at your knees.
• Hold a dumbbell to your pelvis.
• Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
• Hold at the top, then perform 5 pulses by quickly lowering and raising your hips about halfway to the ground.
• Then perform 3 full glute bridges by lowering your hips almost to the ground and then returning to the top.
• Perform this exercise for 30 seconds

2. Feet Far Away, 5-3 – 30 seconds

This is similar to the first exercise but adds a bit more challenge.

• Start in a glute bridge position like in the exercise above, but place your feet a little more than a foot away from your buttocks and a resistance band at your knees.
• Hold a dumbbell to your pelvis.
• Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
• Hold at the top, then perform 5 pulses by quickly lowering and raising your hips about halfway to the ground.
• Then perform 3 full glute bridges by lowering your hips almost to the ground and then returning to the top.
• Perform this exercise for 30 seconds.

3. Wide Bridge – 30 seconds

The wide bridge helps you exercise your outer thighs too.

• Start in a glute bridge position and place your feet close to your buttocks, spread your legs about shoulder width apart, and place a resistance band at your knees.
• Hold a dumbbell to your pelvis.
• Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
• Hold at the top, perform a full glute bridge by lowering your hips almost to the ground then returning to the top.
• Perform this exercise for 30 seconds.

4. Frog – 30 seconds

This stance may seem a bit strange at first but is quite easy once you get the hang of it.

• Start in a glute bridge position, press the soles of your feet together and spread your legs about shoulder-width apart with a resistance band at your knees.
• Hold a dumbbell to your pelvis.
• Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
• Hold at the top, perform a full glute bridge by lowering your hips almost to the ground then returning to the top.
• Perform this exercise for 30 seconds.

5. Hold + Abductor – 30 seconds

• Start in a bridge hold by laying on your back with your knees bent, feet flat and a resistance band placed just above your knees.
• Hold a dumbbell weights to your pelvis.
• Lift your hips off the ground, keeping your body in a straight line from shoulders to knees.
• While in this position perform several abductors by opening and closing your thighs several times against the resistance band.
• Perform this exercise for 30 seconds.

6. Leg To The Top – 30 seconds on each side

This glute bridge variation is a bit advanced but helps you feel the burn.

• Lie on your back with knees bent, feet flat on the ground with resistance bands placed around your knees.
• Lift your left leg straight up towards the ceiling, keeping it extended.
• Push through your right heel to lift your hips off the ground.
• Hold at the top, then lower down slowly.
• Perform this exercise for 30 seconds each on both sides.

7. 1 Leg Crossed – 30 seconds on each side

Finish off the routine with something fun and challenging like the 1 Leg Crossed glute bridge.

• Lie on your back with your knees bent and feet flat on the ground.
• Cross your left ankle over your right knee and hold a weight to your pelvis.
• Push through your right heel to lift your hips off the ground.
• Hold at the top, then lower down slowly.
• Perform this exercise for 30 seconds each on both sides.

How To Max Out Your Booty Gains

• Progressive overload. Just like any other muscle group your glutes grow by progressive overload. For your glutes to grow, you need to gradually increase the intensity of your workout. This could mean using heavier weights, adding fitness bands with greater resistance, heavier body tempering rollers, performing more repetitions, or shortening your rest time.

• Pay attention to your form. Form isn’t everything, but in the long run, it is nearly everything. Focusing on your form helps prevent injury and muscle imbalances, as well as maximize your gains. Some tips include mastering the exercise before adding weights or resistance bands, improving your breathing technique, and performing the exercise in front of a mirror.

• Consistency is key. It can take as long as 6 to 8 weeks to see significant progress even with the right form and a consistent workout plan which is based on the principle of progressive overload. Keep this in mind and don’t expect immediate results, focus on getting stronger and increasing the intensity of your workout every two weeks.

• Give your body time to recover. Muscle growth doesn’t occur in the gym but rather at home while you recover. Giving your body at least 2-3 days between each major workout allows time for full recovery and reduces your risk of injury. Dividing your routine according to major muscle groups allows you to work out nearly every day while still giving your muscles enough time to recover in between. Alternatively, if you choose to perform a full-body workout (which involves all major muscle groups) give your body adequate rest between workouts.

• Use the right equipment. Exercise equipment can be used to quicken progress by progressively overloading your muscles. Also, when used with the right exercises these equipment can help you focus on the right muscle groups. Some great workout tools you can use for your glute bridge workout include resistance bands, weighted foam rollers, free weights like dumbbells and kettlebells, and exercise mats.

Rest easy because we have you covered with some effective and affordable recommendations.

Resistance bands: Try out Bodylastics Veick Bands Set or you can try out the hybrid handled/superband Economy Fitness Package.

Foam rollers: For something affordable try out the Amazon’s High-Density Round Foam Roller or you can try the OPTP Black Axis Firm Foam Roller for something a bit heavier.

Free weights: The Amazon Basics Neoprene Coated Hexagon Workout Dumbbell Hand Weight is a lightweight option or you can go for the Vinyl Coated Cast Iron Kettlebell for a more challenging option.

Exercise mats: The Nike Training Mat 2.0 is our top pick for fitness mats. But the Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat is an affordable, yet reliable option.

Active wear: Feeling comfortable in your clothes is a key part of any workout routine. For breathable, comfortable and practical clothing you can try out QQQ, Girlfriend Collective or CRZ Yoga.

For a workout companion, checkout the video below by Pamela Reif.

Frequently Asked Questions About Gute Workouts

How should I know if the exercise is targeting my glutes?

You should feel a strong contraction in your buttocks during glute bridges. Also, focus on squeezing your glutes at the top of the movement. 

Do glute bridges help posture?

Glute bridges can help posture by strengthening the glutes, which plays a key role in stabilizing the pelvis and lower back. Stronger glutes mean better alignment and support for the spine, improving posture over time.

Why is my glute bridge not working?

Your glute bridges may not be effective if you’re not fully engaging your glute muscles, if your form is poor, you’re not giving your body enough time to recover or you’ve not given enough time for the results to become visible. Also, consider increasing resistance or trying different variations to challenge your muscles more.

How do I know if my glutes are activated?

You can tell if your glutes are activated during glute bridges if you feel a strong contraction in your buttocks. Look for the sensation of your glute muscles working rather than other muscle groups like your lower back or thighs.

Booty Gains Unleashed

This glute bridge workout is a great way to build a perky butt at home without having to break the bank with expensive equipment or a costly gym membership. Focus on your form, add a bit of challenge with free weights, resistance bands, and weighted rollers, and watch your booty-building journey take shape. 

Growing your booty is a popular reason for hitting the gym. However, some glute-building exercises aren’t safe if you have knee injuries or are at risk of injury.

But don’t fret. There are tons of safe, knee-friendly, super-effective glute exercises you can perform with a fitness band.

Let’s take a look at how to correctly use a resistance band with your glute-building routine, some great fitness bands, and 9 amazing booty band workouts you can use to take your routine to the next level.

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How do I choose resistance band weight?

Start at a lighter weight and gradually increase the intensity as your strength and form improve.

Do resistance bands loosen over time?

Yes, they are subject to wear and should be changed once they’ve reached the end of their life span or show signs of damage.

Are resistance bands knee-friendly?

Yes, resistance bands place more tension on the muscles and less on the joints, making them knee-friendly.

How effective are resistance bands vs weights?

Resistance bands are just as effective as weights when used correctly.

Our Pick of the Best Resistance Bands For Your Workout

• Best overall pick – Bodylastics Max Tension System 5 Bands Set
• Runner-up – GoFit ProGym Extreme
• Best Budget-friendly Band – Insonder Resistance Bands Set
• Best for Rehab – Theraband Resistance Band Set
• Best Fabric Band – Walito Resistance Bands
• Best Latex-Free Band – Vulcan Strength Resistance Bands

9 Amazing Knee-friendly, No Squat Resistance Band Booty Exercises

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Fire Hydrant – 30 seconds each side

Start the routine with a familiar glute-building exercise.

• Start on all fours on an exercise mat with the resistance bands just above your knees.
• Lift one flexed knee out to the side while keeping your hips level.
• Return to the starting position and repeat this motion on the other side.
• Repeat this exercise for 30 seconds.

2. 1-Leg Lift – 2 sets, 30 seconds

This exercise builds both your glutes and hamstrings, giving your booty a balanced look.

• Lay on your stomach on an exercise mat with both legs fully stretched out behind you.
• Place the resistance bands at the level of your knees.
• While squeezing your glutes lift one leg upwards, keeping it in a straight line with your body.
• Return to the starting position and repeat this with the other leg.
• Repeat this exercise for 2 sets of 30 seconds each.

3. Abductor + High Bridge – 30 seconds

This combo is a bit more advanced but forms the basis for many other exercises in the routine.

• Lie on your back with knees bent, feet flat, and the resistance bands just above your knee.
• Lift your hips and extend your arms beneath you into a high bridge position.
• While holding the high bridge, perform the abductor exercise by opening and closing your thighs several times against the resistance band.
• Lower your hips slightly towards the floor.
• Repeat this exercise for 30 seconds.

4. Hold + Frog To Straight – 30 seconds

This is a great exercise to build your glutes and thighs.

• Lay on your stomach with both legs stretched out fully behind you and the resistance bands placed at the level of your knees.
• Open your legs about one foot apart and raise them about a foot off the ground.
• Hold this position for several moments then bend your knees until your toes are pointing towards the ceiling.
• Return to the starting position.
• Repeat this exercise for 30 seconds.

5. Frog Hold – 30 seconds

This is a static exercise designed to build your endurance.

• Lay on your stomach with both legs stretched out fully behind you and the resistance bands placed at the level of your knees.
• Open your legs about one foot apart and raise them about a foot off the ground then bend your knees until your toes are pointing towards the ceiling.
• Hold this position for 30 seconds.

6. Hold + Knees In and Out – 30 seconds each side

This routine helps build your inner and outer thighs.

• Lay on your stomach with both legs stretched out fully behind you and the resistance bands placed at the level of your knees.
• Open your legs about one foot apart and raise them about a foot off the ground then bend your knees until your toes are pointing towards the ceiling.
• Slowly open and close your legs, maintaining full control of the motion throughout the exercise.
• Repeat this exercise for 30 seconds.

7. Glute Bridge Pulses – 30 seconds

Get ready to feel the burn with some glute bridge pulses.

• Lie on your back on an exercise mat with your knees bent and feet flat, with a resistance bands just above your knees.
• Place your arms flat against the ground.
• Lift your hips into a bridge position and open your thighs about halfway. 
• While in the bridge position, pulse your hips up and down slightly without lowering all the way.
• Perform this exercise for 30 seconds.

8. Bridge Hold – 30 seconds

The bridge hold is a static version of the last exercise that helps improve core stability.

• Lie on your back with knees bent and feet flat, with a resistance bands placed at the level of your mid-thigh.
• Place your arms by your side flat on the floor.
• Lift your hips off the ground, keeping your body in a straight line from shoulders to knees.
• Hold this position for 30 seconds, remember to engage your glutes and core.

9. Bridge Hold + Abductor – 30 seconds

End the routine with something a bit challenging like this next exercise.

• Start in a bridge hold by laying on your back with your knees bent, feet flat and a resistance bands placed just above your knees.
• Place your arms by your side flat on the floor.
• Lift your hips off the ground, keeping your body in a straight line from shoulders to knees.
• While in this position perform several abductors by opening and closing your thighs several times against the resistance bands.
• Perform this exercise for 2 sets of 30 seconds each.

Why You Should Use Resistance Bands To Grow Your Booty

• It’s just as effective for muscle bulking. Resistance band training is as effective as weightlifting when it comes to muscle bulking. Resistance bands offer variable resistance at all phases of the exercise, meaning it builds muscle during both concentric (muscle-shortening) and eccentric (muscle-lengthening) phases. 

• Resistance bands are safe for nearly everyone. They are great for the elderly, people recovering from surgery or injury, individuals who cannot perform high-intensity exercises due to underlying medical conditions like heart disease, or beginners in the world of physical fitness.

• Resistance bands are portable, lightweight, and relatively cheap. This makes them much more convenient to travel with and allows you to carry out an effective workout routine virtually anywhere without having to break the bank on other exercise equipment like free weights and medicine balls. 

• Offer a wider range of options. They come in several shapes, sizes, and designs which are suited for a wide variety of exercises. For example, there are tube bands, therapy bands, mini-bands, figure-8 bands, etc. Not only do they come in different shapes and sizes, but they are also color-coded to denote the varying resistance levels.

• Place less strain on the joints. Resistance bands are just as safe as weightlifting equipment when used correctly. Fitness bands place more tension on the muscles and less strain on the joints. This makes them more joint-friendly than weights and a good alternative for people with or at risk of joint injury.

• Offer a greater degree of versatility. Unlike many weightlifting equipment, resistance bands can be used to perform exercises in the vertical and horizontal plane. Also, they can be easily combined with other activities such as cardio, stretching, yoga, and Pilates making them great for building flexibility and improving mobility too.

How To Use Resistance Bands Correctly For Maximum Results

• Ensure you start with a resistance band that allows you to maintain full control throughout the exercise. For beginners, this may involve starting with a lighter resistance (typically 10 to 15 lbs) and then gradually increasing the challenge as you become more accustomed to the intensity of the routine.

• Form is very important when using resistance bands, just like when weightlifting. Paying close attention to your form can help prevent issues like injury, joint pain, muscle imbalances, and poor gains.

• One of the advantages of resistance bands is that they promote muscle activity during both the concentric and eccentric phases of muscle contraction. One great way to take advantage of this feature is to utilize routines that involve both muscle shortening and lengthening like the Fire Hydrant and 1-Leg Lift.

• Resistance bands are quite easy to combine with cardio. You can perform resistance band training on your cardio-off day. Alternatively, you could perform these exercises together with cardio. But perform the strength training first so your muscles do not tire out from the cardio. 

• Choose the right resistance band for different exercises. For example, booty bands are the ideal fitness bands for our booty band workout because they are thicker and made from a softer elastic material. On the other hand tubular resistance bands with handles make upper-body workouts much easier.

• Dress appropriately for each workout by wearing breathable, comfortable clothing and sneakers reliable activewear brands like QQQ or CRZ Yoga.

• Since a lot of these booty band workouts involve laying on the floor it will be smart to invest in a comfortable, non-slip, easy-to-clean, and portable exercise mat like the Nike Training Mat 2.0 or the Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat.

• Learn how to correctly perform an exercise before adding the resistance band. If you can’t complete one rep successfully with good form then reduce the resistance.

• When performing exercises that require the fitness band to be anchored ensure that it is properly secured to the anchor points and you maintain a firm grip on the elastic band at all times.

• Keep a close eye on the condition and integrity of the band and change it once it starts looking worn out.

Unlock Your Booty Potential

Resistance bands are a knee-friendly way to build your glutes without having to perform squats. They offer versatility, can be used nearly anywhere, and are just as effective as weights when it comes to muscle building. Remember to focus on your form at all phases of the exercise and follow all the tips for using a fitness band safely.

Toned thighs, no hip dips, and a firm booty are probably part of your body goals this year. But you have one problem…squats and other high-impact workouts usually wreak havoc on your knees.

This could be due to several reasons like poor form, injury or other underlying conditions. The great thing is that you can use tons of other low-impact exercises to build the booty of your dreams without overstressing your body.

So, let’s take a look at some of these exercises and why you should add these safe booty-building routines to your low-impact workout routine.

Why You Should Take Your Booty Workout Serious

• Exercising your glutes helps build up other muscle groups, like those of your thighs and lower back. This helps eliminate hip dips and saddlebags, giving you an overall more balanced and aesthetically pleasing figure.

• Great for weight loss. Your gluteal muscles are a large muscle group and need a lot of calories. Therefore, exercises which involve your glutes are great for weight loss.

• Improves your posture. Strong glutes are essential for maintaining proper posture. Your glutes work together with the muscles of your lower back to straighten your spine and prevent slouching.

• Prevent injury to your lower back and knees. Your glutes are essential muscles for stabilizing your core and knees. Building strong glutes can help prevent injury to your lower back and knees during exercise and while carrying out daily activities like lifting, running, sprinting, and jumping. 

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Advantages of Low-Impact Exercises

Building muscle involves progressive overload and muscle hypertrophy, so why bother with low-impact exercises? Well, there are several advantages which low-impact exercises offer.

• Low-impact exercises are safe for almost everyone. They are safer for people with physical conditions that make high-impact exercises difficult. This includes current or past injuries, certain medical conditions, and overweight individuals.

• Injury prevention. Low-impact exercises are great for injury-prone people because they place less strain on the bones, joints, and muscles.

• Less recovery time. Since these exercises place less strain on the body, recovery is typically faster. This means you can safely carry out low-impact routines more often than intense workouts.

• Great for beginners. Low-impact exercises are great for beginners since they’re typically less complicated and physically demanding.

• Focuses on flexibility. Many of these workouts emphasize flexibility more than physical strength or endurance.

9 Amazing Low-Impact Booty Building Exercises

Here are a couple of low-impact booty exercises that should be a part of your routine.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Hamstring Curl – 30 seconds

This exercise targets your hamstrings and glutes, giving you the perfect bubble bottom.

• Start in the tabletop position with your hands shoulder-width apart and your fingers pointing forward.
• Lift your right leg backward, bending your knee and bringing your heel toward your buttocks.
• Slowly straighten your leg by extending your knee until your foot points straight behind you.
• Return to the starting position and repeat the motion with your left leg.
• Repeat this exercise for 30 seconds on both sides.

2. Donkey Kick – 30 seconds

This exercise is similar to hamstring curls but puts more emphasis on your glutes.

• Start in the tabletop position with your hands shoulder-width apart and knees hip-width apart.
• Keeping your knee bent, lift one leg up and back, bringing your heel toward your buttocks and squeezing the glutes at the top.
• Lower the leg back down without touching the ground and repeat on the other side.
• Repeat this exercise for 30 seconds on both sides.

3. Straight Leg Pulse – 30 seconds

Straight leg pulses are great for your glutes, hamstrings, and core. 

• Start in the tabletop position on the floor, with your hands directly under your shoulders and your knees under your hips.
• Lift one leg and extend it straight behind you, keeping it in line with your body.
• Begin pulsing your leg up and down in small, controlled movements, focusing on engaging your glutes.
• Repeat this exercise for 30 seconds on both sides.

4. 1-Leg Glute Bridge – 30 seconds

This exercise is considered low-impact but will make you feel the burn.

• Lie on your back with knees bent and feet hip-width apart.
• Lift one foot off the ground and extend your leg at about 30° from the ground.
• Press through your heel of the foot on the ground to lift your hips about half a foot off the ground.
• Squeeze your glutes at the top of the movement before lowering back down.
• Repeat this exercise for 30 seconds on both sides.

5. Donkey Kick Spider Crunch – 30 seconds

This is a variation of the donkey kick routine which helps add a bit of challenge.

• Start in the tabletop position and lift one leg up and back into a donkey kick.
• As you bring the knee forward, crunch it toward your elbow on the same side.
• Extend the leg back out and repeat on the same side before switching to the other side.
• Repeat this exercise for 30 seconds on both sides.

6. High Glute Bridge – 30 seconds

If you enjoyed the 1-leg glute bridges, get ready to step it up a notch with this routine.

• Lie on your back with knees bent and feet hip-width apart.
• Lift your hips as high as possible, focusing on squeezing the glutes.
• Hold the bridge position at the top for a few seconds before lowering it back down.
• Repeat this exercise for 30 seconds on both sides.

7. Kickback – 30 seconds

Kickbacks are easy to do and help you concentrate on exercising the muscles at the back of your thigh and glutes.

• Stand with your feet hip-width apart.
• Shift your weight onto one leg while slightly bending the knee and extending one leg straight behind you.
• Keeping your back straight, hinge forward slightly at the hips.
• Squeeze your glutes and lift your outstretched leg backwards as high as comfortable.
• Lower the leg back down and return to the starting position.
• Repeat this exercise for 30 seconds on both sides.

8. Outer Thigh Lift – 30 seconds

The outer thigh lift is good for exercising your inner and outer thighs, as well as your glutes. 

• Lie on your side with legs stacked on top of each other.
• Lift the top leg straight up toward the ceiling, engaging the outer thigh muscles.
• Lower the leg back down without resting it on the bottom leg.
• Repeat this exercise for 30 seconds on both sides.

9. Straight Side Lift – 30 seconds

This is another leg lift that is guaranteed to engage your outer thigh muscles and get rid of hip dips.

• Stand with your feet hip-width apart and your hands clasped together for balance.
• Shift your weight slightly onto one leg while keeping the other leg straight.
• Lift the straight leg directly out to the side, engaging the hip abductor muscles to raise the leg as high as comfortable.
• Slowly lower the leg back down with control, returning to the starting position.
• Repeat this exercise for 30 seconds on both sides.

How To Get the Best Out of Your Bootylicious Workout Routine

Here are a few tips on how to take your routine to the next level.

• Add a bit of a challenge. There’s no reason you can’t add a bit of intensity to your workout with free weights, resistance bands, and exercise balls. Increasing the intensity causes progressive overload and promotes muscle growth. 

• Focus on your form. Improper form is more accessible to spot and correct with low-impact exercises since you don’t have to worry about carrying heavy weights or performing complex movements.

• Proper nutrition. Eating healthy is just as important as exercising. The first step is to decide whether you’re building muscle (which means consuming more calories than you use) or aiming at losing weight (which involves burning more calories than you consume).

Irrespective of which side you’re on, your diet should avoid ultra-processed sugars, refined carbs with empty calories, saturated fats, and excessive sodium. Eat nutrient-dense meals with tons of protein and healthy carbs, but remember to pay attention to portion size and calories.

Also, pay attention to your pre- and post-workout meals by supplementing your routine with energy bars, protein supplements, smoothies, and staying hydrated.

• Try out shapewear. Shapewear is a type of form-fitting clothing designed to contour the body temporarily. While it might not be a permanent solution, it will help you early on in your fitness journey by boosting your confidence, supporting your posture, and creating a more streamlined silhouette under your clothes.

• Not warming up properly. Proper warm-ups are just as crucial in low-impact exercises. They reduce the chance of injury, help you practice your form, and get you in the zone before you start your main exercise routine.

• Be patient. Just like any bodybuilding routine, booty workouts take time and consistency. Don’t expect to see noticeable results until about 4-8 weeks, and this can vary depending on body type, workout intensity, rest, and proper technique.

FAQs

• How can I work my glutes without hurting my knees?

Low-impact exercises like glute bridges, donkey kicks, and leg lifts are great ways to build glutes without straining your knees.

• How often should you work your booty?

You can work on your booty 2-3x a week, but don’t forget to leave at least 24 hours in between for your body to recover.

• How do strong glutes help knees?

Strong good help stabilize the knees and prevent injury when walking, jumping, or running.

• How many booty workouts are needed in a day?

Adding one or two booty workouts to your routine is enough for most people. However, for faster results, a dedicated glutes routine like the one in this article is great.

• Why do knees hurt when squatting?

Knee pain when squatting may be caused by several factors, such as poor form, knee injury, or using too heavy weights.

• How do you build your glutes fast?

Building your glutes fast involves a dedicated workout, using the correct form, allowing your body to recover, maintaining a healthy diet, and progressively increasing the intensity of your workout.

Key Takeaways for Building Your Bootylicious Workout

Say goodbye to knee strain and hello to toned thighs and a firm booty. Embrace the journey, focus on proper form, and nourish your body with smart nutrition choices. Whether you’re a beginner or a fitness enthusiast, this booty-building routine is your ticket to a stronger, more sculpted rear view.

Are you interested in stepping up your leg day? You’ll love the results of using a resistance band to tone up your glutes. Get your water bottle and your bands ready!

Let’s take a moment, to be honest with ourselves, fellow gym rats. Leg day isn’t fun, but it works. Gym gains are the best reward of working out regularly, and if you’re looking for more gains, you’ll want to try resistance bands. Resistance bands have been trending lately in the fitness industry. 

If your leg day is becoming stagnant – it’s time to try something new. Chances are you’ve heard of resistance bands and are here because you want resistance band booty workouts. 
Well, we’ve got them! Best yet, you only need to take 10 minutes of your day to get those gains you’re dreaming of.

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Benefits of Using Resistance Bands

So, why should you try resistance band workouts? If you’re super interested, but not completely sold on resistance bands, let us convince you. There are so many reasons why you should try these elastic bands, such as: 

• You can use them anywhere, anytime! Traveling? Too busy? Have gym anxiety? Resistance bands can be used whether it’s 1am or 1pm. 
• They’re affordable and budget-friendly. There are resistance bands for every type of budget from $7 to $50. It doesn’t get better than that!
• Improves core stability. Resistance bands help improve the strength and stability of your core. Core stability is important for preventing injuries. 
• Improves overall physical strength. By using resistance bands on a regular basis, you’ll improve your strength.
• Improves balance. Do you consider yourself clumsy? Well, resistance bands can help you maintain your balance. 
• Helps with physical therapy. Resistance bands are often used in physical therapy to help with muscle stabilization. 
• Firms and rounds your butt! Lots of women want a big butt, and resistance bands are the perfect workout accessory to help you achieve them. 
• Low chance of injury. Working out with resistance bands put you at an extremely low risk of injuring yourself vs using heavy weights. Win-win!
• Helps your endurance for daily life. You need a certain amount of strength to do daily life activities (climbing stairs, walking, running after kids). Resistance bands help you do these daily parts of life without completely running out of breath. 

No matter why you’re choosing to use resistance bands. They can help you acheieve your workout goals! Our resistance band booty workouts are a quick, simple way to get your workout in and get the results you want. 

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Glute Bridges – 45 secs

This exercise involves grabbing your resistance band and placing it around your thighs. If you’re interested in stabilizing your core and enhancing those glute muscles, glute bridges with resistance bands are for you. Glute bridges are a popular excercise to do with resistance bands. 

You’ll need to lie down on the ground to do glute bridges. Make sure your back is completely flat and your knees are upright. Next, grab your resistance band and place it around your thighs. The band should rest a little above your knees. Keeping your hands at your side, you’ll lift your pelvis up and down slowly. 

2. Bent Leg Half Superman – 45 secs

For the bent leg half superman (and other workouts), you must have a workout mat to stay off the floor. This workout strengthens your erector spinae muscles. Erector spinae muscles improve your posture and provide support to your spine. 

To do the bent leg half superman, you’ll need to make sure your resistance bands are around your thighs and a couple inches above your knees. Lie down on the ground with your arms crossed in front of you. Point your feet in the air so that they’re pointing up. Next, you’re going to lift your legs repeatedly. You’ll know you’re doing it right when you feel a burn with each lift. Repeat 10x.

3. Donkey Kicks – 45 secs

If you want to focus entirely on stabilizing your core, donkey kicks are the workout you need. Donkey kicks force you to find your balance, thereby engaging and enhancing your core muscles. Are you wanting a rounder butt? Adding donkey kicks to your leg day regimen can help you achieve your goals!

To do a donkey kick, you’ll go onto your handy dandy workout mat on your hands and knees, making sure your resistance band is around your lower thighs. Lift your left or right leg slowly as far as you can, hold for 2-3 seconds, then relax. Do each leg separately. Repeat 10x per leg. 

4. Reverse Plank Hip Lift – 45 secs

Looking for a full-body workout? Add the reverse plank hip lift to your daily workout! The reverse plank hip lip workouts out your entire body. Add this to your daily workout for those looking to tone their body from top to bottom. 

For the reverse plank hip lift, you’ll sit on the workout mat with knees pointed. Lift yourself off the mat making sure your pelvis stays in line with your shoulders. Hold for a few seconds and then lower yourself. Repeat 10x.

5. Kickback – 45 secs

Kickbacks with a resistance band specifically target your glutes. If you have been daydreaming about having a Kardashian booty without having to spend thousands on a Brazilian butt lift, kickbacks will become your best friend. 

For kickbacks, you don’t need a workout mat, but you’ll want to have comfy workout shoes. To do a proper kick, stand with your feet apart. Kick back your right or left back slowly, making sure to hold for 2 seconds before relaxing. Do each leg at least 5x. 

6. Pulse Squat – 45 secs

Try a lower-body workout like pulse squats to strengthen your glutes, hamstrings, and quads. Pulse squats benefit your overall physical health by improving stability, endurance, and coordination. Do you have hip issues? Pulse squats can also help with improving your hip mobility. 

Ready for a pulse squat?! To do a pulse squat, you’ll stand with your feet apart like you would in a regular squat. Make sure your resistance band placed properly around your thighs. Once the band is in place, you’ll squat as far as you can go. Hold it for at least three seconds before releasing. Repeat 10x.

FAQ: Resistance Bands

Have a question about resistance bands? We have an answer (that’s actually easy to understand)!

• What are resistance bands?

Resistance bands are elastic bands used for those who want to strength train. Other than working out, they’re also used in physical therapy. Resistance bands are simple to use. These bands remain a popular choice for those who work out at the gym and at home. Resistance bands come in various lengths and tensions to fit your preferences. 

• How effective are resistance band workouts?

Resistance bands are an extremely effective workout. While you may be apprehensive about incorporating a resistance band into your leg day, resistance bands build muscle just as effectively as weights! Just make sure you are choosing the correct length and tension. 

• Is it okay to use resistance bands every day?

If you’re a beginner to working out, letting your body rest when first using resistance bands is better. If you’ve already been exercising, then feel free to add resistance bands to your everyday workout. Remember that resistance bands make you work harder, making you more likely to have sore muscles. Hate suffering from sore muscles? Try Tiger Balm, a must-have for anyone who workouts regularly. 

• Can 10-minute workouts be effective?

Yes, 10-minute workouts are effective! Research shows that 10 minutes of mild to moderate exercise improves physical health. Contrary to popular opinion, gym membership or workout equipment is unnecessary for effective workouts and results. While some prefer to spend hours at the gym, only some have that time.

• How long does it take to see results from the resistance band?

Everyone is different, but you should be able to see results from resistance bands in as little as 2-3 weeks. The key to seeing results is not giving up because you don’t see results the next day. Follow a healthy diet and maintain a regular workout routine, including the resistance bands. Our 10-minute resistance band booty workouts are perfect to add to your daily regimen!

Pro-Tip: Don’t Forget to Stretch Afterwards

Whether you’re a newbie, gym rat extraordinaire, or a world-renowned personal trainer, stretching before and after any workout is vital. Unfortunately, many people end up skipping stretching entirely – or only stretch before working out. 

Adding a new workout, like resistance bands booty workout, requires stretching since you are more likely to get sore after trying a new workout. Stretching helps prevent soreness. 

Also, remember to stay hydrated! Even though you may be incredibly focused and in the zone, your body needs water to replenish the sweat you lose when you work out, and your muscles will thank you later. Grab your resistance bands and some water, and get to it! Those gains will appear before you know it.

If you’re looking to tone and sculpt your booty and thighs, resistance bands are an excellent tool to add to your fitness routine. These versatile and affordable bands can be used anywhere and provide a challenging workout that targets your glutes, hamstrings, and quads. In this blog post, we’ll introduce you to the best resistance band booty and thigh workout that you can incorporate into your regular exercise regimen. So, let’s get started on your journey towards a stronger, firmer lower body!

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How often should I do this resistance band workout?

The frequency of this resistance band workout will depend on your individual fitness goals and current exercise routine. However, it is generally recommended to perform this workout 2-3 times per week for optimal results. Make sure to allow for adequate rest and recovery time between sessions to prevent overtraining.

What type of resistance band should I use for this workout?

For this workout, it’s best to use a looped resistance band or a long band that can be tied into a loop. Choose a band with an appropriate resistance level for your current fitness level, and as you progress, you can increase the resistance to continue challenging your muscles.

How can I make the exercises more challenging?

To make the exercises more challenging, you can increase the resistance of your band, perform more sets or reps, or decrease the rest time between sets. You may also consider adding weights, such as ankle weights or dumbbells, to some exercises for added resistance.

How long will it take to see results from this resistance band workout?

The timeframe for seeing results from this resistance band workout will vary for each individual and depend on factors such as consistency, diet, and overall exercise routine. With consistent effort and a balanced diet, you may begin to notice improvements in muscle tone and strength within a few weeks.

What other exercises can I combine with this workout for a complete lower body routine?

To create a comprehensive lower body workout, you can combine this resistance band workout with other exercises that target your lower body muscles, such as lunges, deadlifts, and leg presses. Make sure to incorporate a mix of compound and isolation exercises to effectively target all major muscle groups in your lower body.

Can I perform this workout if I have an injury or limited mobility?

If you have an injury or limited mobility, it’s important to consult with a healthcare professional or certified fitness trainer before attempting this workout. They can help you determine if this workout is appropriate for your situation and provide modifications or alternative exercises if necessary. Always listen to your body and prioritize safety when exercising.

How can I ensure proper form while performing these resistance band exercises?

To ensure proper form while performing resistance band exercises, focus on engaging your core, maintaining proper alignment, and controlling your movements. If you’re unsure about your form, consider working with a certified personal trainer or watching instructional videos to learn the correct technique. Proper form is essential for preventing injury and getting the most out of your workout.

Can I perform this resistance band workout during pregnancy?

Before performing any exercise during pregnancy, it’s essential to consult with your healthcare provider to determine if it’s safe for you and your baby. If you receive clearance, this resistance band workout can be a low-impact way to maintain lower body strength during pregnancy. Make sure to listen to your body and modify exercises as needed to accommodate your changing body.

The Benefits of Resistance Band Workouts

Resistance bands offer numerous benefits that make them an excellent addition to any fitness routine. Some of the advantages of using resistance bands include:

• Versatility: Resistance bands can be used to target various muscle groups and can be easily incorporated into any workout routine.
• Portability: These lightweight and compact bands can be taken with you anywhere, making them perfect for at-home workouts or on-the-go exercises.
• Progressive Resistance: As you stretch the band, the resistance increases, allowing you to customize your workout and challenge your muscles in new ways.
• Cost-Effective: Resistance bands are relatively inexpensive compared to other fitness equipment, making them an affordable way to diversify your workouts.

Now that you know the benefits of resistance band workouts let’s dive into our best booty and thigh workout!

The Best Resistance Band Booty and Thigh Workout

For this workout, you’ll need a looped resistance band or a long band that can be tied into a loop. Make sure to choose a band with an appropriate resistance level for your fitness level. As you progress, you can increase the resistance to continue challenging your muscles.

Warm-up

Before starting the workout, spend 5-10 minutes warming up your muscles with some light cardio and dynamic stretching exercises. This will help prevent injury and ensure you get the most out of your workout.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Squat – 2 sets, 10 reps

Place the resistance band around your thighs, just above your knees. Stand with your feet shoulder-width apart, toes pointing forward. Lower your hips down and back, as if sitting in a chair, while keeping your chest lifted and your knees behind your toes. Squeeze your glutes and push through your heels to return to the starting position. Complete 2 sets of 10 reps.

2. Squat + Side Step – 2 sets, 4 reps

Starting in the same position as the squat, lower yourself into a squat position. From here, step to the side with your right foot, maintaining tension in the band. Bring your left foot in to meet your right foot, and then step to the side with your left foot. Repeat this sequence for a total of 4 reps per side, completing 2 sets.

3. Donkey Kick – 4 sets, 10 reps

Position the band around your thighs, just above your knees. Get down on all fours, with your hands shoulder-width apart and your knees under your hips. Keeping your right knee bent at a 90-degree angle, lift your right foot towards the ceiling, squeezing your glutes at the top of the movement. Lower your leg back to the starting position and repeat for 10 reps before switching to the left leg. Complete 4 sets.

4. Fire Hydrant – 4 sets, 10 reps

Remaining on all fours with the band in the same position, lift your right knee out to the side, keeping it bent at a 90-degree angle. Lower your leg back to the starting position and repeat for 10 reps before switching to the left leg. Complete 4 sets.

5. Straight Leg Raise – 10 reps

Lie down on your right side with your legs straight and the resistance band around your ankles. Keep your left hand on your hip and use your right hand to support your head. Keeping your left leg straight, lift it towards the ceiling as high as you can while maintaining tension in the band. Slowly lower it back down and repeat for 10 reps before switching to the other side.

6. Glute Bridges – 2 sets, 10 secs

Place the band around your thighs, just above your knees, and lie on your back with your feet flat on the floor and hip-width apart. Press your hands into the ground by your sides. Squeeze your glutes and lift your hips towards the ceiling, pushing your knees out against the band. Hold the bridge position for 10 seconds before lowering your hips back down. Repeat for 2 sets.

7. Glute Bridges + Side Step – 2 sets, 5 reps

Perform a glute bridge as described above, but instead of holding the position, lower your hips back down to the ground. Keeping your feet flat on the floor, step your right foot out to the side, followed by your left foot. Step your right foot back in, followed by your left foot. Repeat this sequence for a total of 5 reps, and then complete another set of glute bridges with side steps.

8. Kickback – 3 sets, 5 reps

With the band still around your thighs, stand tall with your feet hip-width apart, and hold onto a wall or chair for support. Bend your right knee slightly and kick your left leg back behind you, keeping your leg straight and your toes pointed. Squeeze your glutes at the top of the movement before slowly lowering your leg back down. Perform 5 reps before switching to the other leg, and complete 3 sets.

9. Side Kick – 10 reps

Keeping the band around your ankles, stand tall with your feet hip-width apart and your hands on your hips. Shift your weight to your right foot and lift your left leg out to the side, maintaining tension in the band. Slowly lower your leg back down and repeat for 10 reps before switching to the other side.

Cool Down

After completing the workout, spend 5-10 minutes cooling down with some static stretches to help lengthen your muscles and improve flexibility. Focus on stretching your glutes, hamstrings, quads, and hip flexors to maximize recovery.

Tips for Success

• Maintain proper form: To get the most out of your workout and prevent injury, always focus on maintaining proper form during each exercise.
• Progress gradually: As your strength and endurance improve, increase the resistance of your bands or the number of sets and reps to continue challenging your muscles.
• Consistency is key: Aim to perform this workout at least 2-3 times per week for the best results.
• Pair with a balanced diet: To maximize the benefits of this workout, make sure to follow a healthy, balanced diet that supports your fitness goals.

Conclusion

This resistance band booty and thigh workout is an effective way to target your lower body muscles, helping you achieve a strong, toned physique. With consistency and dedication, you’ll be well on your way to sculpted glutes and thighs in no time. So grab your resistance bands and get ready to feel the burn!