Top Resistance Band Exercises to Tighten Your Backside

Want a firmer, tighter, sexier butt? Don’t we all?! Well, if you think that squats and lunges are the only exercises that can get the job done, think again. There are several resistance band exercises that you can use to tighten your backside while adding some fun variety and new challenges to your workout routine.

Consider giving the three resistance band exercises below a try if you want to tone up your butt in no time.

1. Fire Hydrant

According to Self, the fire hydrant exercise is one of the best resistance band exercises for the butt, and it is sure to hit muscles you didn’t even know you had.

Start by wrapping a resistance band around your legs, placing it just above the knees. Then, come onto all fours, with your hands under your shoulders and your knees under your hips for proper alignment. Keep the spine neutral and long.

Start by lifting the right knee to the right side. Keep the rest of the body in the same position, without moving it. Lower the leg back to the ground slowly and in control. Do this at least 15 times before switching sides.

2. Hip Bridge

With the classic hip bridge exercise, you can target those glutes in no time.

Start by wrapping a resistance band around your legs, above the knees. Lie down on your back, placing the feet flat on the floor just a few inches away from the butt.

Keeping the feet roughly hip-distance apart, push from the heels and lift the lower body off the floor, pointing the hips towards the sky. Stop the movement once your hips are in alignment with the knees and shoulders. Squeeze those butt muscles and then slowly lower down.

To increase the challenge, hover the butt off the ground, rather than bringing it all the way down, before lifting up again. Try to do this 15 times or more. You should feel it in your butt and legs.

3. Standing Leg Kickback

The standing leg kickback is sure to fire up your whole lower body.

Start by standing with your feet hip-width apart, and have a resistance band around your legs above your knees. Perform a small squat to engage the glutes.

As you come up out of the squat, balance on your right leg and lift the left leg back behind you. Keep the movement small and targeted.

Lower the leg, come back to a squat, and shift to the other leg. Repeat for 15+ reps on each side.

Overall, resistance band exercises are a great way to challenge your muscles in new ways. Add the exercises above to your routine, and then go further by using different types of resistance bands to work everything from your arms to your thighs.