Top
Want a free workout plan?

50 Best Mini-Band Booty Building Exercises

If you are looking for exercises using a mini-band that you can do almost anywhere with just bodyweight, using little or no equipment that build your booty – you’ve come to right place!

I love mini-bands –  they are inexpensive, portable and versatile. More importantly they are an easy way to add some progression to both bodyweight and loaded exercises. Making it easier for you to get those booty gains!

In this post, I’ve managed to compile 50 of my favourite glute strengthening exercising you can do at home, on holiday, at the gym or practically anywhere. I’ve split them up into 3 key categories; Glute Dominant, Glute Accessory & Lower Body exercises – which you can combine, mix and match for a great butt workout.

Glute Dominant Exercises

If you want a killer booty, glute dominant exercises are a must in your workout routine. Glute dominant exercises typically involve extending your hips (opening or lengthening your hips) and bending your knees. These exercise strengthen and build your booty by taking it through a full range of motion maximising activation on the glutes. What’s particularly great about most of these exercises is that you can load them up with weights for progression.

1 – Knee-Banded Glute Bridge

Muscles Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above or below your knees, bring your knees up so that they are pointing towards the ceiling and ensure your feet are planted flat on the floor. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders then bring your hips back down.

2 – Glute Bridge with Abduction


Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above or below your knees, bring your knees up so that they are pointing towards the ceiling and ensure your feet are planted flat on the floor. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders. Push your knees apart so that you are stretching the mini-band as much as possible. Hold the position for a second then bring your knees together and hip back to the floor.

3 – Knee-Banded Single Leg Glute Bridge


Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above your knees, bring your knees up so that they are pointing towards the ceiling. Bring one foot of the ground (keeping the knee bent or leg straight). Lift your hips off the floor, extending until your hips are inline with your knees and shoulders then bring your hips back down.

4 – Glute Bridge March


Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above your knees. Ensure your knees are pointing towards the ceiling and  your feet are planted flat on the floor. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders. Bring one knee towards your core, stretching the mini-band as much as possible.  Then bring your leg back down and repeat with the opposite leg.

5 – Knee-Banded Feet Elevated Glute Bridge

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above or below your knees. Plant your feet on a bench or elevated surface and bring your knees up so that they are pointing upwards. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders. Bring your hips back down and return to the starting position.

6 – Knee-Banded Single Leg Elevated Glute Bridge


Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above your knees. Plant your feet on a bench or elevated surface and bring your knees up so that they are pointing upwards. Bring one foot of the elevated surface then lift your hips off the floor. Extend until your hips are inline with your knees and shoulders. Bring your hips back down and return to the starting position.

7- Banded Frog Pumps

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above your knees. Bring your feet together so that your legs are in a diamond shape position. Squeeze your glutes and raise your hips off the ground whilst maintaining tension against the mini-band. Lower your hips to the ground and repeat the movement.

8 – Banded Feet Elevated Frog Pumps


Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above your knees. Bring your feet together so that your legs are in a diamond shape position on a bench or elevated surface. Squeeze your glutes and raise your hips off the ground whilst maintaining tension against the mini-band. Lower your hips to the ground and repeat the movement.

9 – Knee-Banded Hip Thrusts

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Place a mini-band just above or below your knees. Sit with your upper back against a bench or elevated surface with your feet planted against the floor. Raise your hips until they are at a 90 degree angle with your knees by pushing through your heels. Lower your hips to return the starting position.

You May Also Like  Intermediate Core & Lower Body Kettlebell Workout

10 – Hip Thrust with Abduction

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Place a mini-band just above or below your knees. Sit with your upper back against a bench or elevated surface with your feet planted against the floor. Raise your hips until they are at a 90 degree angle with your knees by pushing through your heels. Push your knees apart so that you are stretching the mini-band as much as possible. Hold the position for a second then bring your knees together and hip back to the floor.

11 – Knee-Banded Single Leg Hip Thrust

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Place a mini-band just above or below your knees. Sit with your upper back against a bench or elevated surface with your feet planted against the floor. Lift one foot off the ground and push through the heel of the opposite leg until your hips are inline with your shoulders. Lower your hips to return the starting position.

12 – Knee-Banded Frog Thrusts

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Place a mini-band just above or below your knees. Sit with your upper back against a bench or elevated surface and your feet together and knees out in a diamond shape position. Squeeze your glutes and raise your hips off the ground whilst maintaining tension against the mini-band. Lower your hips to the ground and repeat the movement.

Glute Accessory Exercises

Glute accessory exercises are great for isolating your booty muscles. These exercises are perfect in your warm-up or activation routine as well your main workout.

13 – Quadruped Band Kickbacks / Donkey Kicks

Muscle Worked: Glutes

Instruction: Place a mini-band around your knees. Position yourself on all fours with your hands placed parallel to shoulders and hips above your knees. Extend one leg back, maintaining a bend at the knee. Return to the start position and repeat.

14 – Quadruped Band Straight Leg Kickbacks

Muscle Worked: Glutes

Instruction: Place a mini-band around your feet or lower leg. Position yourself on all fours with your hands placed parallel to shoulders and hips above your knees. Keeping your leg straight, extend one leg back. Return to the start position and repeat.

15 – Standing Band Kickbacks

Muscle Worked: Glutes

Instruction: Place a mini-band around your ankles. Stand with your feet together, shift your weight onto one leg and extend the other leg behind you. Maintaining control, lift your back leg up and return it to the floor.

16 – Lying Kickbacks

Muscle Worked: Glutes

Instruction: Place a mini-band around your ankles and lie facing the floor. Lift one leg up without bending your knee and return it to the floor. Repeat for reps.

17 – Band Side Lying Hip Abduction

Muscle Worked: Upper Glutes

Instruction: Place a mini-band just above your knees. Lie on your side with your bottom bent and top leg straight. Using your glutes raise your top leg up. Return to the start position and repeat.

18 – Band Standing Hip Abduction

Muscle Worked: Upper Glutes

Instruction:  Place a mini-band just above your knees. Stand with your feet together, shift your weight onto one leg. Using your glutes lift your other leg to the side. Return to the start position and repeat.

19 – Top Glute Bridge Abduction


Muscle Worked: Upper Glutes

Instruction: Lie facing up with a mini-band just above or below your knees, bring your knees up so that they are pointing towards the ceiling and ensure your feet are planted flat on the floor. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders. Push your knees apart so that you are stretching the mini-band as much as possible. Bring your knees together whilst holding the bridge position and repeat.

20 – Top Hip Thrust Abduction


Muscle Worked: Upper Glutes

Instruction: Place a mini-band just above your knees. Sit with your upper back against a bench or elevated surface and raise your hips so that you are in a table top position. Push your knees apart so that you are stretching the mini-band as much as possible. Bring your knees together whilst holding the tabletop position and repeat.

21 – Banded Seated Hip Abduction


Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Sit on bench or elevated surface with your legs shoulder width apart. Push your knees apart so that you are stretching the mini-band as much as possible. Then return to the starting position and repeat.

22 – Knee-Banded Hip Hinge Abduction


Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Stand up  with your feet shoulders width apart  and push you hips slightly back. From this position push your knees apart so that you are stretching the mini-band as much as possible. Then return to the starting position and repeat.

You May Also Like  Beginner's Bodyweight + Mini-Band Workout Plan For Women

23 – Banded Bottom Glute Bridge (or Supine) Abduction


Muscle Worked: Glutes

Instruction: Lie facing up with a mini-band just above or below your knees, bring your knees up so that they are pointing towards the ceiling and ensure your feet are planted flat on the floor. Push your knees apart so that you are stretching the mini-band as much as possible. Bring your knees together and repeat.

24 – Banded Side Lying Hip Raise

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Lie on your side with your legs together and knees bent at a 90 degree angle. Using your glutes raise your top leg up whilst raising you hip off the ground. Return to the starting position and repeat.

25 – Banded Fire Hydrant

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. On all fours with your hands placed parallel to shoulders and hips above your knees. Extend one leg to the side at a 45 degree angle to the body, maintaining a bend at the knee. Return to the start position and repeat.

26 – Banded Cha-Cha

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees and hold onto a rack or stable tall object. Stand in a half squat position and step back diagonally. Return to the start position and repeat.

27 – Band Linear Walk

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Starting in a half squat position walk forward maintaining tension on the mini-band as you move.

28 – Band Lateral Walk

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Starting in a half squat position, take side steps maintaining tension on the mini-band as you move.

29 – Band Monster Walks

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Starting in a half squat position, take diagonal step forward then bring your knees to together. With the other foot step take diagonal step forward hen bring your knees to together. Repeat for reps or distance.

30 – Band Side Lying Clam

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Lie on your side with your legs together and knees bent at a 90 degree angle. Using your glutes raise your top leg up whilst keeping your feet together. Return to the start position and repeat.

31 – Band Lateral Toe Taps

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees and stand hinging at the hips. Tap your foot to the side then bring it back to the centre. Repeat for reps then change legs.

32 – Band Reverse Toe Taps

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees and stand hinging at the hips. Tap your foot diagonally behind you then bring it back to the centre. Repeat for reps then change legs.

33 – Band Side Planks Clams

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Lie on your side and prop yourself up on your forearms with your legs together and knees bent at a 90 degree angle. Using your glutes raise your top leg up whilst keeping your feet together. Return to the start position and repeat.

34 – Band Side Plank Leg Raise

Muscle Worked: Glutes

Instruction: Place a mini-band just above your knees. Start in a side plank position balancing with one hand planted underneath your shoulder and the knee on the same side underneath your hips. Maintaining control raise the other legs upwards as far as it can go. Return to the start position and repeat.

Lower Body Exercises (That Work Your Glutes)

These exercises also work your glutes however the primary muscle on these movement are the quads or hamstrings. These compound exercise are great to include in your workout routine as they work the glutes from different angles, range of motions and  knee action. Adding the below exercises to your workouts will ensure a more functional and balanced training programme.

35 – Knee-Banded Box Squats

Muscle Worked: Quads, Glutes

Instruction: Place a mini-band just above your knees. Stand in front of a chair or bench with your legs shoulder width apart. Keeping your chest upright, squat down onto chair/bench, pause for one second and come back up.

36 – Knee-Banded Squats

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Place a mini-band just above your knees. Stand with your legs shoulder width apart or wider. Keeping your chest upright, squat down until your thighs are parallel to the floor and come back up.

37 – Knee-Banded Squat to Lateral Leg Lift

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Place a mini-band just above your knees. Stand with your legs shoulder width apart or wider. Keeping your chest upright, squat down until your thighs are parallel to the floor. As you come back up raise your leg up to the side, extended the mini-band as far as possible then return to the start position.

You May Also Like  50 Best Bodyweight Booty Building Exercises

38 – Knee-Banded Squat Pulses

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Place a mini-band just above your knees. Stand with your legs shoulder width apart or wider. Keeping your chest upright, squat down until your thighs are parallel. Instead of coming up to a standing position from the squat, only move up and down a couple of inches.

39 – Banded Squat Jacks

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Place a mini-band just above your knees. Stand with your legs together and hips lowered  in a half squat position. Jump your feet out wide, maintaining the squat position. Then jump your feet back to starting position.

40 – Banded Wall Sits

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Place a mini-band just above your knees. Stand facing away from a wall with your  your feet shoulder width apart or wider. Lean against the wall, squat down until your thighs are parallel to the ground. Hold the position for as long as you can maintaining tension in the mini-band.

41 – Banded Wall Sit Abductions

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Place a mini-band just above your knees. Stand facing away from a wall with your  your feet shoulder width apart or wider. Lean against the wall, squat down until your thighs are parallel to the ground. Hold the position whilst push your knees apart so that you are stretching the mini-band as much as possible. Then your knees together and repeat.

42 – Knee-Banded Reverse Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Place a mini-band just above your knees. Start in a standing position with your feet shoulder width apart. Keeping your chest upright, step back on the ball of your feet and lower the knee until it’s close to the ground. Return to the starting position and repeat.

43 – Knee-Banded Curtsy Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Place a mini-band just above your knees. Start in a standing position with your feet shoulder width apart. Keeping your chest upright, step back on the ball of your feet so that the back leg crossed behind your front leg. Lower your knee until at 90 degree. Return to the starting position and repeat.

44 – Mini-Band Knee Drive

Muscle Worked: Quads, Glutes

Instruction: Place a mini-band just around your feet and lie with your back on the floor. Bring one knee towards your belly, driving through your knee pull the mini-band. Return to the start position and repeat.

45 – Mini Band Romanian Deadlift

Muscle Worked: Hamstring, Glutes, Quads

Instruction: Place a mini-band around your foot. Start in a standing position with your feet shoulder width apart. Shift your weight onto one leg with the mini-band and extend the other leg behind your body. Lower your torso until nearly horizontal by pushing your hips back and bending slightly at the knees. Reverse the motion to return to the starting position.

46 – Knee-Banded Hamstring Walkout

Muscle Worked: Hamstring, Glutes, Quads

Instruction: Place a mini-band just above your knees. Lying face up, bring your knees in so that they are pointing towards the ceiling and ensure your feet are planted flat on the floor.  Walk your feet out until they are fully extended then walk your feet back to the starting position.

47 – Knee-Banded Elevated Hamstring Walkout

Muscle Worked: Hamstring, Glutes, Quads

Instruction: Place a mini-band just above your knees. Sit with your upper back against a bench or elevated surface and raise your hips so that you are in a table top position. Walk your feet out until they are fully extended then walk your feet back to the starting position.

48 – Knee-Banded Reverse Hypers

Muscle Worked: Hamstrings, Glutes, Quads

Instruction: Place a mini-band just above your knees. Lie face down on with your torso on a bench or elevated surface. Using your hamstring and glutes lift your legs until inline with your torso. Maintaining control lower your legs to the floor and repeat.

49 –  Knee-Banded Frog Reverse Hypers

Muscle Worked: Hamstrings, Glutes, Quads

Instruction: Place a mini-band just above your knees. Lie face down on with your torso on a bench or elevated surface and legs in a diamond shape with your feet together. Using your hamstring and glutes lift your legs until inline with your torso whilst maintaining tension against the mini-band. Then lower your legs back down and repeat.

50 – Banded Hamstring Curls

Muscle Worked: Hamstrings, Glutes, Quads

Instruction: Place a mini-band around your ankles and lie face down on the ground. Bending at the knee, lift one leg off the ground towards your butt whilst keeping the other leg flat on the ground. Return the leg back to the ground and repeat.

Welcome to

Her Food & Fitness

Her Food & Fitness provides simple, no BS guidance on a living healthy lifestyle. Whether you’re on a weightloss journey or you just want to be fitter & healthier, HF&F is here to bring you the best food advice, easy delicious nutritious recipes + meal plans and fun effective workouts.
Find Out More

Leave a Reply

Your email address will not be published. Required fields are marked *

Something is wrong.
Instagram token error.