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  • 9 Resistance Band Squats for Attention-Grabbing Glutes

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    Squats are a must do exercise for anyone wanting a better booty, but they can get boring quick and sometimes need modifications to increase intensity or add more support. Incorporating resistance bands into to your routine could be the perfect solution to help you get the dreamy derriere that you desire. 

    Look below and find 9 resistance band squat exercises in order from beginner to advanced to help you step up your game and finally get those attention grabbing glutes you want!   

    The Best Resistance Band Squats for Your Butt

    Classic Ones

    This one is a variation on the basic movement that will help engage your glutes and quads so you can work on stronger thighs and a more sculpted read.

    man with prosourcefit power resistance band

    1. Stand with your feet shoulder width apart and flat on the floor, turned outward at a slight angle.
    2. Place a power resistance band under your heels and pull the loop up over your head so it rests across the back of your shoulders.
    3. Grab the band with each hand at shoulder level and stretch it upwards 2-3 inches. Hold this position while performing the squat.
    4. Lower yourself into the squat by bending your knees and hips at the same time, moving back and down. Your legs should form a 90 degree angle with your thighs parallel to the floor. Keep your head up and your chest out. Your chin should be directly above your thighs as you lower into the squat.
    5. Slowly stand back up to the starting position, relaxing your arms and the band.

    Banded Squats with Loops

    This banded squat will help keep your knees from caving inward and help to engage your abs while toning your tushy.

    woman squat with prosourcefit resistance band loop

    1. Put your feet through the loop of a flat band and pull it up to your thighs, just above your knees. There should be a slight amount of tension on the band.
    2. Stand with your feet shoulder width apart and flat on the floor in the beginning squat position.
    3. Carefully lower yourself into the squat keeping the tension on the band as you bend your knees.
    4. Return to the starting position, pressing your knees outward slightly to keep the band in place.

    Anchored Hinges

    Proper form is essential for preventing injury to your knees and back, and the anchored hinge helps train your body to bend the right way for safer squatting.

    man prosourcefit power resistance band anchor hinge

    1. Tie or loop the power resistance band around a sturdy anchor point such as a pole, the knob of a closed door or weighted gym bench. The anchor point should be 12-18” above the ground.
    2. Step into the loop so the band goes around your hips, walking forward away from the anchor point until the band is stretched and under tension.
    3. Slowly bend at the hips as though you are doing a squat, but with only slightly bending at the knees. The resistance band should pull your pelvis back as you bend.
    4. Focus on how the hinging motion feels in your abs and thighs as the band naturally pulls you toward the anchor. This is how it should feel when you move back and down when doing squats.
    5. Return to the starting, standing position.

    Resistance Band Squats With Lateral Leg Lifts

    This exercise is a variation on the banded squat that helps work your hamstrings and your hip abductors.

    woman prosourcefit flat loop bands lateral leg lift

    1. Place yourself in starting squat position with the loop band around your knees, as above.
    2. Lower yourself into the squat, keeping your thighs parallel to the floor.
    3. Return to the standing position and lift your left leg out to the side in one smooth motion. Your knees should be straight.
    4. Bring your left leg back to the starting position with your feet lined up under your shoulders, keeping tension on the band.
    5. Repeat the squat, this time lifting your right leg.

    How To Do Banded Split Squats

    Split squats when done right will help to work your entire leg from calf to thigh, and the band adds an isometric exercise to tone your triceps and shoulders at the same time.  This is great for beginners and intermediates alike.

    Man banded split squats prosourcefit power resistance band

    1. Place your right foot on the power resistance band and bring it up over your shoulders, but not over your head. The band should be stretched across your chest.
    2. Grab the band in front of your chest with both hands, lifting your elbows up and out so they are parallel to the floor.
    3. Extend your left foot behind you, with toes touching the floor.
    4. Lower your body into the squat until your left knee almost touches the floor. Your knees should form 90 degree angles, with your right shin and your left thigh parallel to the floor.
    5. Keep your chest up and out and your shoulders back. Don’t poke your head forward.
    6. Return the starting position, and repeat with the left foot leading in front.

    Resistance Band Squats with Over-head Arm Extensions

    This squat adds an overhead press movement to tone your deltoids, biceps, and triceps in your arm while working your legs and toning your tush.

    Man with prosourcefit power resistance band over-head arm extension

    1. Stand with your feet shoulder width apart and flat on the floor, turned outward at a slight angle.
    2. Place a power resistance band under your heels and pull the loop up in front to chest level. Tuck your elbows against your rib cage and grab the band with both hands.
    3. Lower yourself into the squat position, bending your knees and hips at the same time, moving your hips back and down keeping your back flat while keeping your chest up.
    4. Slowly press the back of your heels into the floor while returning to a standing position and pushing your arms straight up, stretching the band into an overhead press.
    5. Return to the starting position, standing with your elbows tucked and hands in front of your chest.

    Banded Butterfly Squats

    This resistance band butt and leg exercise works to isolate your calf muscles while stretching your inner thigh, hip abductors, and quads.  Great for intermediate and advanced users who need a more intense option.

    woman using prosourcefit flat loop band butterfly squat

    1. Put your feet through the loop of a flat band and pull it up your legs to just above your knees. There should be a slight amount of tension on the band.
    2. Stand with your feet shoulder width apart and flat on the floor in the beginning squat position.
    3. Carefully lower yourself into the squat keeping the tension on the band as you bend your knees.
    4. As you hit the bottom of the squat, lift your heels and spread your knees outward, pivoting on the ball of your foot.
    5. In one smooth move, lower your heels and bring your knees back to the forward-facing position, keeping them shoulder width apart.
    6. Return to the starting position, keeping tension on the band so it stays in place.

    Jumping Split Squats With A Resistance Band

    The explosive jump in this split squat variation helps develop fast twitch muscle fibers and overall strength.  This is great for advanced athletes and fitness enthusiasts. 

    woman using prosourcefit flat loop band jumping split squat

    1. Place the resistance band around your ankles.
    2. Get into the split squat position, with your left foot forward and your right foot extended behind.
    3. Lower into the squat until your front left knee is at a 90 degree angle. Don’t let your right knee touch the floor.
    4. From the lower position, add the jump, pressing off explosively with both legs. Switch legs in mid-air, landing in a split squat position with your right leg now in the forward position and your left leg extended behind.
    5. Repeat.

    Resistance Band Squats with Full Arm Extensions

    This option will give you an arm and shoulder workout while also working your core and legs.

    man using prosourcefit power resistance band full arm extension squat

    1. Place your feet shoulder width apart with feet turned slightly outwards, then place the resistance band under your heels and grab the top of the loop with both hands.
    2. Pull the band over your head so it’s behind you and your hands are about shoulder level behind your neck.
    3. Lower yourself into a classic squat, but as you lower your hips and bend your knees extend your arms above your head stretching the band.
    4. Return to the standing position while keeping arms extended.
    5. Bring your arms back down to shoulder level and repeat.

    One of the best things about resistance band squat exercises is that increasing intensity or getting more assistance is as easy as adding another tube or loop, tightening or loosening the bands or taking a step closer or further away from the anchor.  That’s why they are the perfect fitness equipment for people at all levels. 

    If you have another favorite resistance band butt exercise, whether it’s a squat or not, feel free to share it in the comments below.




    Adam Riemer

    Author



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