Your at Home Resistance Loop Band (Booty) Workout

Your at Home Resistance Loop Band (Booty) Workout

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So, after seeing lots of posts about these things called Booty Bands, I decided to go on Amazon and order myself a set (Resistance Loop Bands).  I mean, who doesn’t want an extra tool to help work the booty, right?

I researched, I experimented, and I came to my favorite routines so far using the bands.

The bands came in a pack of 4:  pink the least resistance, green a little more, purple a little more, and blue with the most resistance.  I mainly use the blue and purple.

Just a disclaimer, I do A LOT of other workouts focused on (among other areas) glutes including, but not limited to, weighted squats, dead lifts, weighted hip thrusts, kick backs, and high resistance cardio.  I say this to drive home that in order to be well and evenly toned, you need to use a wide variety of workouts.  Don’t rely on just one workout or workout routine alone.

I know the title of this post specifies “at home,” but truthfully this workout can be done anywhere.  It can be done at home, in the gym, your hotel room,… you get he picture!  Also, they are a lot lighter to travel with than weights so you can easily throw them in a suitcase without worrying you are going to be over the weight limit!

Get your Resistance Loop Bands quick, easy, and cheap right here!


That being said, here is one of my go to (booty) band workout routines!


1.  Kick Back, Kick Side Combo (kneeling)

-10 reps of each per leg, alternating between back and side

(I’m going a little fast.  You could slow down a little more and pull your knee in a little more than I do the left leg!)



2.  Kickbacks (standing)

-20 reps per leg

I’m holding a kettle bell, but you can also lean on the back of a chair for balance.


3.  Squats

-20 reps

In the video I added a 15 lb kettle bell.  At the gym I’ll typically add a 40 lb barbell.  Be sure when squatting that you sit as far into as you can and try your best to keep your knees from going past your toes as you squat.  You should feel it in your glutes and hamstrings as you come back up.  Use those muscles to push you back up. 

4.  Squatting Side to Side Shuffle

-20 reps

Not making excuses, but I was about a week and a half post op from foot and ankle surgery in this video.  I say that because the squat could be lower and the steps wider!  So keep that in mind!

Repeat this series 4 to 5 times!

I hope you like this workout!  It’s easy to do at home, at the gym, or really wherever you happen to be and those bands really step it up a notch.

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  1. October 2, 2017 / 5:00 pm

    I think I need one of these!

    • October 2, 2017 / 9:18 pm

      I love mine. You can use them for arms and back too!

  2. October 2, 2017 / 5:41 pm

    I am so getting a set of these. This booty needs a quick workout that does not require gym equipment.

    • October 2, 2017 / 9:18 pm

      Yes I love them! And if you double them up, one above your knees and one above your ankles, you feel it!

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