Want to build a stronger booty without a complicated routine? You’re in the right place.
Today’s glute band workout takes just 10 minutes and works perfectly as part of your summer body workout plan.
All you need is a mini resistance band and a soft surface.
Each move is one minute long—super easy to follow.
Do one round as a warm-up or two rounds for an intense booty burn. Here’s the full workout:
Regular Squats
We’re starting off nice and simple to warm up those glutes.
For this glute band workout, you’ll put the band just above your knees and focus on that mind-muscle connection.
Feel it in your glutes the whole time—squeeze at the top AND the bottom.
Don’t worry about going super deep here. Controlled is better than low.
How to perform:
- Start by putting the mini band just above your knees.
- Perform regular squats.
- Focus on the mind-muscle connection; you should be feeling this in your glutes.
- Squeeze your glutes at the top and also at the bottom of the squat.
- Do not go too deep into the squats.
Side Steps
Time to move that band down to your ankles.
This one looks easy, but you’ll really feel it firing up your upper glutes if you keep that slight bend in your knees.
The key? Keep tension on the band the entire time—no rest between steps!
How to perform:
- Move your band down so it is around your ankles.
- Step to the side repeatedly.
- Keep a slight bend in your knees throughout the movement.
- Maintain tension in the muscle; you should really feel this in your upper glutes.
Side Lunge to Center Kick
Alright, band goes back up to just above the knees for this one.
You’ll lunge to the side, come back to center, then kick. Sounds simple enough, right?
Here’s the thing though—make sure you’re sitting BACK into that lunge so your glute is doing the work to bring you up.
Switch sides and repeat.
How to perform:
- Move your band back up to just above your knees.
- Perform a side lunge, then come back to the center and kick.
- Remember to sit back into that lunge so you are using your glute to get yourself back up.
- Switch to the other side and repeat the side lunge to center kick motion.
One Leg Glute Bridges
Now we’re heading to the ground.
For this easy summer body workout move, you’ll extend one leg out and press those hips up to the sky.
Get your hips as high as you can and really squeeze at the top.
Then switch legs and do the same thing.
How to perform:
- Keep the band where it is and head to the ground.
- Extend your right leg out.
- Come up by pressing your hips up to the sky.
- Get your hips as high as you can.
- Switch legs and repeat the motion, ensuring you get those hips up.
Seated Single Leg Abductions
Stay seated for this one. You want to really sit back on those sit bones—like you’re shoving your booty back.
From here, you’ll open and close one leg at a time while the other stays put.
Squeeze as you pull the leg out, then bring it back.
It takes a bit of balance, so take your time getting set up!
How to perform:
- Keep the band where it is (adjust if needed) and sit up on your butt.
- Position yourself so you are really sitting on your sit bones, shoving your booty back.
- Open and close one leg at a time while the other stays stationary.
- Squeeze and pull the leg out, then bring it back to the center.
- Switch and perform the movement with the other leg, ensuring you are still shoving your booty back and sitting on your sit bones.
Straight Leg Kickbacks
Now come onto your knees and keep that band in place.
For this band workout at home routine, you’ll lift one leg up (keeping it straight!) and lower it back down.
Squeeze the muscle as you lift, then control it on the way down.
Switch sides when you’re ready.
How to perform:
- Keep the band where it is (adjust if needed) and come onto your knees.
- Lift one leg up and lower it back down.
- Ensure the leg remains straight.
- Switch legs to the other side.
- Squeeze the muscle as you lift and then lower the leg.
Donkey Kick to Fire Hydrant
This one’s a two-in-one—perfect for those summer body workouts at home.
You’ll kick one leg back (donkey kick), bring it back in, then lift it out to the side (fire hydrant).
Get those knees nice and high and squeeze your glutes at the top of each move.
Then switch legs and repeat.
How to perform:
- Stay in the same position on your knees.
- Kick one leg back (Donkey Kick).
- Bring the leg back together, then lift it out to the side (Fire Hydrant).
- Get your knees nice and high and squeeze your glutes at the top.
- Switch legs and repeat the kick back and out to the side motion.
Kneeling Squats
Staying on your knees for this one.
Position yourself a little wider than shoulder-width and just squat down—while staying on your knees the whole time.
It’s a smaller range of motion, but your glutes will definitely still feel it.
How to perform:
- Keep the band where it is and stay on your knees.
- Position your knees a little bit about shoulder-width apart.
- Take squats down while remaining on your knees.
Standing Leg Tap Backs
Alright, back on your feet.
Bring your feet together, take a slight bend in your knees, and tap one leg back. Then bring it to the center.
The trick here? Stay at the same level the whole time—don’t stand fully up between reps.
Switch legs and keep that bend in your knees.
How to perform:
- Stand up and bring your feet together.
- Take a slight bend in your knees.
- Move one leg back and then bring it back to the center.
- Stay on the same level the whole time (do not stand fully up between reps).
- Switch legs, maintain the slight bend in your knees, and move the leg back and to the center.
Squat to Kickback
Last one! This is where you bring it all together.
Drop into a deep squat, come up, and kick one leg back. Squeeze those glutes on the kick!
Alternate legs as you go.
You’ve got this—finish strong!
How to perform:
- Take a regular squat stance with your legs some distance apart.
- Go deep into a squat.
- Come up and perform a kickback with one leg.
- Squeeze your glutes on the kick.
- Alternate legs as you continue to squat and kick back.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
