Get a Butt Lift in 20 Minutes With Resistance Band – 32 Effective Glutes Workout Notes Included

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.

Glute home-workout with Dumbbells

Ten Killer Booty-Building Exercises

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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.

Wide Glute Bridge - Effective booty workout

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.

Glute Bridge Hold with Weight - At home booty workout

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.
Glute Bridge with Weight - Lowerbody workout for women

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.

Squat with Weight - Glute workout with equipment

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.
Squat Hold Back Abductor - Hip workout
Equipped Booty workout at home for women

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.

Side to Side - Grow your booty workout

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.
Sumo Squat - Effective booty workout at home

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.
Good morning - Glutes and back exercise

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.

Fire Hydrant - Booty exercise with bands

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.
Deadlift with Weight - Booty and Back exercise with equipment

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


  • 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!

booty workout for women


I am a fitness enthusiats who is passionate about exercising, eating well and living a healthy lifestyle. Come along with me as I share some of my favourite exercise and fitness tips with you.

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