Booty Bands

Activating & waking up your butt can be hard - it requires focus & an understanding of the muscular system (which you can find is this here post), but it is SO important in order to build functional strength, a strong perky booty & a balanced, powerful alignment of your pelvis. The Booty Band,  is a simple little tool  which amplifies all the classic butt activating & building exercises, making them a touch harder, whilst also providing detailed feedback to the nervous system for progression. The little extra kick of resistance helps your body connect into the movement & trust me, the burn will be real!


1. Clams

Set Up: Lying along one side, knees bent at tabletop position and knees & ankles squeezed together. Feet elevated so they are higher than the knees. Abdominals drawn in, head relaxed.

The band: Around the thighs just above the knees.

Action: Keeping the feet squeezed together, open the top knee towards the ceiling - without rolling the hips backwards, so to feel an activation around the back side of the hip socket. Then draw the knees back together before repeating. 

Reps: 15-20

Sets: 3

2. Kick Backs

Set Up: In 4 point kneeling, hands underneath the shoulders, knees underneath the hips. Spine & pelvis in neutral, with the abdominals drawn in. Gaze down towards the floor with long, neutral neck.

The band: Hooked across the insteps (make sure the toes are tucked under and pressing into the floor).

Action: Keeping the torso and pelvis still, press the right leg behind you so as to extend the hip. Looking for a long straight line and keeping the tension between the left foot still connected and pressing into the floor & the right foot extending away from the head. The band should give resistance here.

Reps: 15-20

Sets: 3

3. Crab Walks

Set Up: In a squat position - toes and knees aligned directly underneath the hips, abdominals drawn in, arms either extending forwards or on the hips, sitting back deep into the hips.

The band: Around the thighs above the knees.

Action: Keeping low in the squat, step the right foot out to the side and then step the left foot in to join it. Keep moving sideways (like a crab, get it?!) leading with the right foot before swapping and returning back leading with the left foot. Try not to bob up and down - keep on one low, level plane!

Reps: 10 to the right, 10 to the left.

Sets: 3-5

4. Hip Rolls

Set Up: Lying on your back, spine & pelvis neutral, knees bent, feet flat on the ground, arms by the sides.

The band: Around the thighs above the knees.

Action: Leading from the tailbone, roll through the spine so your hips are lifted, however you want to keep the rib cage dropping down towards the mat. Keep the abdominals engaged & flat and squeeze from the glutes to support your back. Once you reach the top, press the knees out to the sides against the resistance of the band. As you release from the squeeze, slowly roll back down through the spine to the start. Watch out for any "chunks" of spine trying to move together, look for fluidity & support from the core & booty!

Reps: 15

Sets: 3

FitnessRosie Gregory