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4 “Not Boring” Butt Building Exercises With Resistance Bands

Last Updated on January 29, 2022 by Femniqe

Are you tired of the same old butt exercises? Well, if that’s a yes, then here are 4 butt exercises with resistance bands that will help to tone and firm up your booty.

To perform these exercises you will need a resistance band that you can get cheaply at your local health store or Amazon.

These butt exercises with resistance bands will start to pump and grow your booty!

Now let’s get started.

1. Inner thigh pulls with band

Butt Exercises With Resistance Bands

  • Lie down on your side with your left elbow bracing you up.
  • Place the band up right above your knees.
  • Now slowly open your right leg into the air until you feel the band’s maximum tension.
  • Then slowly return back to the starting position and repeat.

2. Squat jumping with band

  • For this move get into the starting squat position with the band already placed around your knees.
  • Now slowly lower your body until your thighs are parallel to the ground.
  • Then do an explosive jump into the air.

Note: When you jump into the air your legs should be open wide as possible to feel the band’s tension.

3. Donkey kicks with band

  • Get on all fours as if you’re about to do the donkey kick exercise.
  • The only difference is that the band will be wrapped around both feet to cause tension.
  • Slowly extend your leg to the maximum tension the band allows then return to the starting position and repeat.

4. Side leg kicks

  • Stand with your legs hip-width apart and the resistance band around thighs.
  • Now slowly raise the left leg sideways until you feel the maximum resistance by the band and slowly return to starting position.

Tips To Make Your Butt Grow Bigger & Rounder

1.Make sure to eat up

If you want your butt workouts to be fruitful and produce results, then you have to ensure that you’re eating the right foods that will help to bring you closer to your goal.

Just like when people diet to lose weight, if you want to grow your glute muscles and tone them perfectly then you must eat the right foods that will help to speed up the process.

It can be very easy to forget that your butt is actually made up of the powerful muscles. For those muscles to grow and to learn you cannot afford to avoid eating properly.

Here’s a list of foods that will make your butt grow:

Mixed nuts

These are “must-eat” foods for the butt as they are packed with a lot of protein and healthy fats that will help increase the size of your glutes. Some good examples involve peanuts, almonds, cashews, pistachios and walnuts.

Whole wheat

Always go for  whole what foods as they will help to keep you full for longer and it’s very healthy for your heart. It also packs on the right type of calories that will help to grow your butt and recuperate from these butt exercises with resistance bands.


This is one of the most protein-filled foods and it’s the perfect choice for your butt workout diet. You can eat it in sandwiches or even salads, but make sure it’s included in your diet as it is high in protein content

Sweet potatoes

If you can avoid rice or any type of foods that is made with white flour then you’re doing your body a favor.

What you can do in this case is eat sweet potatoes as they’re one of the best butt growing foods and also helps to get rid of stomach fat.

When you include sweet potatoes in your butt workout diet, you will start to deposit the right type of  weight in your butt and you will start to see growth.

Lean beef

If you’re OK with eating meat then make it a point of duty to include lean beef in your diet at least 3 times a week. The reason for this is because it’s packed with a lot of vitamins and minerals that your butt will make good use of.

It has a high level of protein as well as amino acids that can help to promote the growth of muscles, especially when you’re doing the right type of butt workouts.


Everyone should know by now that egg is one of the most healthiest foods you can eat for your butt, because it has a lot of protein which will help to stimulate growth in your glute muscles.

Make sure that you do not eat more than two eggs per day as you don’t want to push up your cholesterol levels.


It’s impossible to exclude vegetables from any healthy diet. It will not only help your butt muscles grow beautifully but also benefits your whole body as it has a lot of minerals, vitamins and antioxidants that will promote your health.

Simple diet for a bigger butt

Just to give you an idea we have put together a small sample of butt workout diet plan that you can use as a guideline.

Remember that you want to build your butt, therefore, you have to eat at least six meals per day. Each of them must focus on growing your booty.

Breakfast: you can eat two egg whites with a slice of whole wheat bread and a piece of your favorite fresh fruit.

Brunch: eat yogurt mixed with berries and nuts or you can just simply eat a small plate of vegetables.

Lunch: eat one baked chicken breast with a salad of leafy greens that includes cucumber and tomato salad has a siding.

Note: if you’re vegetarian you can eat lentils, tuna or fish instead of chicken.

Evening snack: you make low fat peanut butter or a small tuna sandwich on whole wheat bread.

Dinner: for dinner you can eat a piece of lean grass fed beef steak with the side of vegetables and a cup of brown rice.

Before bed snack: you can drink a cup of chocolate milk or protein shake to keep you full for the rest of the night.

2. Keep it in plain sight

This might sound vague but what it basically means is that if you’re targeting a particular body part then make sure you can see it in the clothes that you’re wearing.

Why? Because it will help to motivate you when you see those booty start to grow and protruding through your clothes.

The best medication for fitness motivation is to see small signs of results. So make sure to get those high waist jeans and tight clothing to show what you have been working on.

3. You can add weight sometimes

If you want to take things to the next level then what you can do is add dumbbells to your butt workouts. add weights when doing squats, lunges or any type of butt workouts that can accommodate weights.

Using weights will help to work your glutes harder and burn more calories.

4. Give the 30 second rule a try

What this means is, for example, instead of rushing through lunges and squats just hold for 30 seconds at the lowest point of the move to increase the intensity.

This will help to spice up your workout routine and push your muscles to take that extra deep contraction, especially for your glutes and thighs.

5. Don’t move fast

This is one of the biggest mistakes many people make when exercising, not taking it slow. Rushing through your butt workout sessions will not only cheat the clock but also shorten your results.

So when doing your butt exercises with resistance bands make sure to move slow as if you’re moving in water.

This will help your muscles to have time to fully contract and maximizes the move’s potential which will give you bigger gains on your booty.

6. Avoid negative thinking

Instead of wasting your time looking in the mirror wishing you had a bigger butt or have a certain type of body goal, create the perfect image in your mind and think about that.

When you create the perfect image of yourself and how you want to be it helps to motivate you. Stop scrolling through Instagram and looking at those fitness models, as wishing away will not help.

7. Do mini workouts when you’re sitting

Not because you’re at work or school doesn’t mean you can’t do some mini butt workouts. If you’re sitting you can simply do some leg raises 30 sets of for each leg. Even if you’re standing in the bank line you can simply do some calve raises.

The idea is for you to keep your butt muscles activated for most of the day.

8. Contract when you walk

When you’re walking try to activate your glutes by squeezing for every step that you make. This will help to keep your booty muscles activated for every step. You can do 40 steps with each time contracting your glutes.

7. Squeeze hard

The correct term for this is called isometric butt squeezes. How it’s done is that you lie face down and squeeze your butt together as long and as hard as you can for 30 seconds.

This will help to tone your butt and you will lose the excess fat that is hiding your true booty curves.

try these butt exercises with resistance bands

The 4 exercises listed above are some of the most powerful booty exercises that you can do with resistance bands. If you want more visual examples of the moves, you can watch the video below that shows you how they are done.

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