Get a Toned Booty from Home!

Everyone wants a toned, lifted booty–even if you don’t have time to make it to the gym. Here are some of my all time favorite minimal equipment glute exercises for a quick at home booty blast, or activating exercises before your big leg day at the gym. All you need are some bands and you are good to go! My favorite bands are the Belus Booty Bands. They come with Light, Medium, Heavy, & X-Heavy so you can do every band exercise possible! Plus, the colors are super cute & the carrying case makes them easy to travel with. Go getchya bands & kill this muscle toning workout!

Exercise 1: Kickbacks

• Use a chair or stool for balance
• Place the light or medium band around your ankles
• Keep a neutral spine and lean forward slightly
• Knees stay slightly bent the entire time
• Focus on squeezing the glutes as you kick back, and slowing down the movement, activating the Gluteus Maximus & hamstrings as you release the leg down
• Do 3 sets of 10 on each leg

Exercise 2: Side Kicks

• Same safety cues as with kickbacks
• Place the light or medium band around your ankles
• Squeeze Gluteus Minimus (side glutes) and hold at the top for 3 second, then release down slowly
• Do 3 sets of 10 on each leg
• Exercises that work your Gluteus Minimus are going to get rid of hip dips!

Exercise 3: Hip Abductors

• Seated position at the end of a chair, couch, stool, etc. so that your feet are firmly planted on the floor
• Keep a tall neutral spine (think of a string attached to the top of your head pulling you upward)
• With the heavy band just above the knees, exhale as you push outward, again squeezing your gluteus mimimus on both sides and holding out for 3 seconds before releasing slowly
• Do 4 sets of 10

Exercise 4: Single Leg Glute Bridges

• Lay flat on the floor with your knees bent and your palms resting at your sides
• Place the light band under one foot and on top of the other
• Push up through your planted foot’s heel and squeeze your glutes and quads as you stretch the band
• Hold at the top for 3-5 seconds before releasing down
• Do 3 sets of 10 per leg

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spread smiles,

Rachel