25-Minute Booty Band Workout

How to Do a Banded Side Step Squat

1. Place a resistance band around your calves, approximately 6 inches above your ankles. Stand with your feet slightly wider than your hips to generate tension across the band.
2. Step your right foot out to the right side of your space, stretching the band as far as you can.
3. As you step out, sit back into a squat by lowering your hips parallel to your knees. Drop your hips down, keeping your weight in your heels and your chest up.
4. Drive through your heels to stand tall as you step your right foot back to center.
5. Repeat the movement, stepping the right foot out for the timed interval.

Modification: Place the resistance band around your thighs, approximately 6 inches above your knees.

How to Do a Staggered Squat and Tap Back

1. Stand with feet hip-width apart, knees slightly bent. Place a resistance band 6 inches above your ankles.
2. Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toes.
3. Maintain a staggered stance as you perform a banded squat, lowering down into a squat position until your hips are parallel with your knees. Drive your knees out toward your outer toes.
4. Drive through your front left heel to stand tall, squeezing your glutes. As you stand tall, perform a tap back with your right foot. Tap the ground a couple of inches behind you with your right toes, then bring the toes back into the staggered stance position and repeat the squat.

Modification: Place the resistance band around your thighs, approximately 6 inches above your knees. 

How to Do a Banded Leg Lift

1. Stand with feet hip-width apart, knees slightly bent. Place a resistance band around your ankles, just above your ankle bones.
2. Shift your weight into your left leg, knees bent. Engage your core and keep your torso upright. Your hands can rest on your hips or hold a wall for balance.
3. With control, lift your right leg out to the side, keeping your toes pointed forward and your leg straight. Focus on engaging your outer glutes and obliques as you lift. Avoid leaning to the left. Keep your upper body tall and still.
4. Pause at the top of the movement, then slowly lower your leg back to the starting position, keeping tension in the band.
5. Repeat all reps on one side, then switch legs on the next set.

Modification: Place the resistance band around your thighs, approximately 6 inches above your knees.

How to Do a Wide Narrow Squat

1. Stand with feet hip-width apart, knees slightly bent. Place a resistance band just above your ankles.
2. Lower down into a loaded squat position, driving your knees out and keeping your chest lifted.
3. Step your right foot out to the right, then step your left foot out, so you’re in a wide squat stance. 
4. From the wide squat position, step your right foot in, then your left foot, returning to the starting stance.
5. Repeat this lateral stepping pattern, alternating between wide and narrow squats while keeping constant tension on the band.

Modification: Place the resistance band around your thighs, approximately 6 inches above your knees.

How to Do a Banded Squat Walk

1. Place a resistance band just above your ankles. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
2. Bend your knees to lower down into a loaded squat position. Shift your weight into your heels and keep your chest up.
3. Hold this loaded squat position as you take two lateral steps to your right, stretching the band as far as you can.
4. Tap your left foot in, bringing it towards your right foot, maintaining a low squat position.
5. Step out with your left leg, maintaining tension across the band before bringing your right leg to the left to meet your outside foot.

Modification: Place the resistance band around your thighs, approximately 6 inches above your knees.

How to Do a Standing Crunch

1. Stand with your feet hip-width apart, a resistance band looped securely under the arches of both feet. Hands come behind your head, elbows wide.
2. Engage your core and lift your chest. Shift your weight slightly into your right foot.
3. Drive your left knee up toward your chest as you rotate through your torso, bringing your right elbow to meet your left knee. Focus on crunching through your obliques, not just pulling with your arms.
4. Lower your left leg back down with control, returning to your starting stance. Repeat, this time bringing the right knee up to meet the left elbow.

Modification: Omit the torso rotation and perform alternating knee drives or marches.

How to Do a Single Leg Deadlift

1. Loop the exercise band around the arch of your right foot. Hold on to the band with your left hand. Shift your weight to your right leg, then float your left leg off the floor, balancing on the right.
2. Hinge at the hips, pushing your hips towards the wall behind you until your body is in a straight line, head to tailbone. Left leg extends behind you as you hinge, performing a single-leg deadlift on the right side.
3. Drive through your right heel, squeezing your butt and hamstring to return to a balanced standing position.

Modification: Perform single-leg deadlifts from a staggered stance, keeping the left toes on the ground for stability.

How to Do a Curtsy Lunge

1. Stand with feet hip-width apart. Loop the resistance band around the arch of your right foot and hold the other end of the band in your left hand. Let your left arm hang naturally by your side.
2. Step your left leg back and behind your right leg, lowering into a curtsy lunge. Keep your chest lifted and your front right knee tracking over your toes. You should feel the resistance in the band as your left foot moves away from your right.
3. Drive through your front right heel to stand tall, bringing your left foot back to the starting position. Maintain tension on the band throughout the movement.
4. Repeat all reps on one side, then switch.

How to Do a Balance Chop

1. Stand tall and shift your weight into your left foot. Bend your right knee and kick your right foot back behind you so your right shin is parallel to the floor (leg bent at 90 degrees).
2. Loop the resistance band under your right knee and grab the other end of the band with both hands.
3. Engage your core and find your balance. From your right hip, pull the band up and across your body toward your left shoulder in a diagonal chopping motion. Keep your arms mostly straight and your torso stable as you rotate slightly through the core.
4. Control the movement as you return the band back down toward your right hip. Keep your right leg lifted and your left leg grounded throughout.

Modification: Omit the balance challenge by keeping both feet on the ground. Shift your weight into your left foot and loop the resistance band around the back of your right thigh. Keep most of your weight in the left leg. Your right toes are on the mat to provide some additional stability.