You’ve heard it all before… “I like but butts and I can not lie..” “Bubble butt, turn around, stick it out, show the world you got it!” “Big, big booty, what you got a big booty”…
and if you’ve been living under a rock and haven’t heard it then you sure will have seen it plastered across magazines and social media with the likes of Kim Kardashian, Iggy Azalea and Jennifer Lopez flaunting what their mamma gave them (or in some cases what their money can buy).
The verdict is here, big butts are the craze and it looks like its here to stay. Now for some you may be blessed with good genetics and already have a great booty, but for most growing a perfect peach takes a lot of time and hard work (heavy weights and resistance training).
Most people will turn straight to squats however if you’re like myself and are fairly quad dominant although you’ll give them a little bit of a workout you’ll feel more of a burn in your quads than your glutes. Now don’t get me wrong this isn’t a bad thing however if you’re wanting to really deepen than burn and target your peaches I’ve put together my Top 5 Banded Booty Exercises for growing a big booty. The best part is you can perform these exercises anywhere, you don’t need a gym membership, all you need is some resistance loop bands.
Personally, I like to perform a few of these exercises during my warm up to activate my glutes or at the end of my workout to really burn them out 🔥.
- Banded Squats
Place your resistance band above your knees and stand with your feet shoulder width apart. Lock your core, stick your butt out and lower until you’re almost parallel to the floor. The key to this exercise is to perform slow and controlled squats. The pressure from the resistance band will make you want to collapse your knees. As you lower ensure you’re pushing your knees outwards against the band.
- Banded Side Steps
Place your resistance band above your knees and stand with your shoulder width apart. Lock your core, stick your butt out and lower until you’re almost parallel to the floor. This time instead of standing back up take a step to the side and repeat. Try and stay in the squat position the entire time and only stand up once you’ve finished your desired reps.
- Banded Hip Thrusts
Banded hip thrusts would have to be my all time favourite banded booty exercise. Place your resistance band above your knees and lay on the floor with your knees bent and arms by your side. Lock your core, and slowly roll up one vertebrae at a time. Like the squats you’ll feel the urge to let your knees collapse inwards so make sure you push against the band and pause and squeeze your glutes at the top before lowering.
- Banded Clam Shells
Roll onto your side with your resistance band above your knees and place your knees and feet together with a slight bend in the knee. Slowly raise one knee, keeping your feet on the floor like a clam shell. You’ll feel a particular burn in your outer glutes. Its also a great exercise for working your abductors (inner thigh).
- Banded Kickbacks
Place your resistance band around your ankles and place a hand on a wall or your hip to balance yourself. Lock your core and kick one leg back squeezing your glutes at the top. You can bend forward slightly to get a deeper range just make sure your back is straight.
You can buy the resistance bands I use HERE.