Friends, I’ve been holding out on you, a little workout secret I swear by – these resistance bands. And this 15 minute resistance band booty workout is absolutely amazing for toning and lifting your backside. I can PROMISE you, you’ll feel the burning in your booty within a few seconds of this workout you can do anywhere!
I’m not sure why it took me SO LONG to post a workout using these magic bands. I’ve been incorporating them in the barre classes I teach for years now, but I’ve dropped the ball creating a killer booty workout using these bands for my Physical Kitchness besties. I’m sorry, sincerely sorry. These nifty little resistance bands are absolutely clutch for getting an optimal booty workout – and they are super inexpensive too! Just click here to buy a set for yourself and let’s get moving!
You’ll complete this entire sequence twice through, then add the final challenge exercise at the very end. Place both feet inside the resistance band (chose the one that’s tight enough to challenge you), and pull the band just above your knees. This is where the band will stay the entire workout. You can purchase the same set I used by clicking HERE
15 Minute Resistance Band Booty Workout
Start with your feet hip distance apart and bend your knees into a squat position – making sure your knees aren’t pushed forward, past your toes. Step your left foot out, and bring your right foot inward to meet it. Continue to step out with your left foot for 2-3 steps, then do the same thing to the right. Continue the side to side shuffles for 45 seconds. Then take a 15 second rest.
Place your right leg behind your left and bend your knees, executing a deep curtsy lunge. Straighten your legs and tap your right toe out the side, creating as much resistance with the band as possible. Then bring your right leg back to the original curtsy lunge position and repeat for 45 seconds. Take a 15 second break and do this on the other side.
Lunge Back Lifts
Step forward with your left leg and bend both knees to execute a lunge – making sure your left knee is aligned with your left ankle and both legs bent at a 90 degree angle. Shift your weight to your left leg as you lift the right leg up and behind your body, keeping your chest upright. Place your right leg back down to the original position and continue this move for 45 seconds, then rest for 15 seconds. Repeat the same movement on the opposite side for 45 seconds, resting for 15.
Squat Side Lifts
Stand with your feet slightly wider than hip-distance apart and bend your knees to come into a squat position. As you extend your knees to standing, lift your right leg off the ground and out to the side (slightly behind your left leg). Place your foot back on the ground as you bend into the squat again. Continue doing this for 45 seconds, then rest for 15 seconds before switching to the other side.
Do this entire sequence twice through before moving on to the bonus challenge exercise below.
Bonus: Heel Clicks
Start with your feet slightly wider than shoulder-width apart. Bend in to your lowest squat position, then jump up as high as you can, keeping your knees out and ‘clicking’ your heels together at the top, before landing again in the squat position. Do as many of these as you can in one full minute.
There you have it – the 15 minute resistance band booty workout. If you didn’t feel the burn then you must be Superman, because that booty scorcher is not for the faint of heart! Love the thought of shaping your backside with target workouts like this you can do at home? Check out this easy home booty workout, this barre booty workout, or this workout to target saddlebags: say see ya to saddlebags.
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