Grow Your Booty With this Knee-friendly, No-Squat Resistance Band Butt Workout


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.

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

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

1. Fire Hydrant – 30 seconds each side

Grow Booty At Home - Fire Hydrant

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

Booty Home Workout - 1-Leg Lift

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

12 Minutes Booty Workout - Abductor + High Bridge

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

Booty and Thigh Workout - Hold + Frog To Straight

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

At Home Booty Workout - Frog Hold

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.
Grow Your Booty With Resistance Band

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

Booty Workout with Band - Hold + Knees In and Out

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

Buttocks Workout with Band - Glute Bridge Pulses

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

Booty Home Workout with Resistance Band - Bridge Hold

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

Resistance Band Booty Workout - Bridge Hold + Abductor

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.
  • 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.
Booty Activation Workout for Women

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.

Pamela Reif's Booty Workout with Band

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