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20-Minute Booty Band Workout: Legs, Cardio + Core

One minute of legs, followed by one minute of cardio, followed by one minute of core — that’s what you can expect in this 20-Minute Booty Band Workout. We’ll burn calories and use a booty band to target the small, stabilizing muscles in your legs and core.

Booty bands are one of my favorite pieces of equipment for a home gym. Also known as resistance bands (affiliate), resistance loops, mini loops, mini loop resistance bands (affiliate), barre bands…

Whatever you call them, this tiny piece of equipment is one of my favorite ways to add intensity to home workouts and traveling workouts.

Resistance band workouts are one of the best ways to work BOTH the large and small muscles in the lower body. Plus they’re a great way to engage your core!

booty band exercises

Booty Band Workout FAQs

What Are The Benefits Of Booty Band Exercises?

Resistance bands are affordable, versatile, practical and effective! There are so many resistance band workouts you can do. Plus they’re lightweight so they’re easy to travel with and store in a home gym. Booty bands increase time under tension, engage your core, and require constant muscle engagement.

Can You Build Strength With A Booty Band Workout?

Yes! In fact, resistance bands target the muscles in ways weight training cannot. Strength training with weights typically targets larger muscle groups, leaving out the smaller, stabilizing muscles in the body. Resistance band workouts are one of the best ways to work BOTH the large and small muscles in the body.

booty band ab exercises

Booty Band Workout: Legs, Cardio and Core

This 20-Minute Legs, Cardio and Core Workout will have you feeling the burn using a mini loop resistance band.

This workout is for anyone looking to tone their legs and core while getting the heart rate up, too! Add this lower body workout to your workout routine 1-2 times a week.

Workout Equipment: 

A mini loop resistance band. I’m using a light-to-medium resistance band in this band workout.

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Workout Instructions:

Follow along with the guided Booty Band Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits (two lower body strength exercises, two cardio exercises and two core exercises per circuit)
  • Timed Intervals (30 seconds of work per exercise back to back for one minute of consecutive work)
  • Repeat Each Circuit x2 Sets

Workout Outline

CIRCUIT ONE

Lower Body Strength

  1. Side-to-Side Squats
  2. Wide to Narrow Side-to-Side Squats

 Cardio

  1. Lateral Walks
  2. Quarter Turn Jumps

Core

  1. Army Crawl and Tap
  2. Modified Side Plank Hip Lift and Outside Leg Lift

CIRCUIT TWO 

Lower Body Strength

  1. Single Leg Deadlift
  2. Deadlift and Curtsy Lunge

Cardio

  1. V-Walk Front to Back
  2. Bound and Jack

Core

  1. Plank to Bear Crawl and Band Open
  2. Lying Leg Lowers and Band Open

CIRCUIT THREE 

Lower Body Strength

  1. Staggered Squat and Rear Leg Lift
  2. Isometric Squat Hold Runners

Cardio

  1. Scissor Runs
  2. 2 Tap Drop Squats

Core

  1. Plank Knee Drives
  2. Sit Up and Toe Touch

Prefer to Watch On YouTube?

youtube icon Booty Band Workout

6 Booty Band Exercises

Side-to-Side Squats

Targets: Gluteus medius, hip abductors and quadriceps.

woman performing side to side squats with a resistance band

How To Do Side-to-Side Squats

  1. Place the resistance band on your thighs, approximately six inches above the knees. Stand with your feet slightly wider than your hips to create tension across the band.
  2. Step your right foot out, stretching the band as far as you can.
  3. As you step out, sit back into a squat, lowering your hips parallel to knees. Drop your hips down, weight in heels, chest up.
  4. Hold this squat position for a second, then drive through your heels and step back to center to return to a standing position.
  5. Repeat, this time stepping the left foot out as you stretch the band as far as you can while lowering down into a squat.

Quarter Turn Jumps

Targets: The glutes, quads, outer glutes (abductor muscles), calves and core.

woman performing banded quarter turn jumps with a resistance band

How To Do Quarter Turn Jumps

  1. Place the band about six inches above your ankle joint (around your calves/shins).
  2. Start in an athletic stance or loaded squat position, with your feet shoulder-width apart, knees bent, hips back. Try to maintain this athletic stance throughout the entire movement.
  3. With your chest upright and your core engaged, explode up, rotating a quarter turn to your right in the air, landing in an athletic stance.
  4. Immediately explode up again, rotating a quarter turn back to your right (starting position facing center).
  5. Then immediately explode up, rotating a quarter turn to your left.
  6. Stay low (don’t fully stand up between quarter turns). Keeping constant tension on the band throughout the exercise.
  7. Repeat these immediate quarter turns, thinking “fast feet” throughout the exercise.

Army Crawl and Tap

Targets: Total body — shoulders, chest, triceps, back, core, legs, glutes, hamstrings and quads.

woman performing an army crawl and toe tap out with a booty band

How To Do An Army Crawl and Tap

  1. Place the booty band about six inches above your knees. Start in high plank position with your shoulders stacked over your wrists; hands shoulder width apart. Pull your kneecaps up towards your belly and push your heels towards the wall behind you.
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Drop one forearm to the mat. Follow by dropping the other forearm to the mat so you are in a low plank position with your shoulders stacked over your elbows.
  4. Perform two toe taps, tapping the left toe out to the edge of your mat as you create tension across the resistance band.
  5. Pull the left toe back in to center, then tap the right toe out to the edge of your mat.
  6. Push yourself back up to the starting position in high plank and repeat the toe taps.

Deadlift and Curtsy Lunge

Targets: Legs, hamstrings, glutes, hips, abs and core.

woman performing a single leg deadlift and a curtsy lunge with a booty band

How To Do A Deadlift and Curtsy Lunge

  1. Loop a resistance band around the arch of your right foot, gripping the band in your right hand.
  2. Start standing with feet hip-width apart, knees slightly bent. Transfer your weight into your right foot and kickstand your left foot. Think 80% of your weight in your front right foot, 20% in your back left toe.
  3. Perform a single leg deadlift on the right leg by hinging at the hips. Keep your hips square to the mat. You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement. Range of motion looks different for everyone.
  4. Then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward and return to the starting position.
  5. At the top of the single leg deadlift, step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  6. Then squeeze your left glute, driving your back, right leg forward as you stand up to the starting position. Repeat this sequence.

V-Walk Front to Back

Targets: The hips, hip flexors, gluteus medius, quads and hamstrings.

woman performing banded v-walks from the front to back with a booty band

How To Do A V-Walk Front to Back

  1. Place the resistance band on the shin/calf area; approximately six inches below the knees. Stand with your feet slightly wider than your hips to create tension across the band.
  2. Bend at the knees to find a loaded squat position.
  3. Take a step forward, stepping your right foot out wide in front of you to stretch the band and create tension.
  4. Then, take another step forward, stepping your left foot out wide to stretch the band and create more tension.
  5. Take another step forward with your right foot and another step forward with your left foot, keeping constant tension on the band.
  6. Then, reverse your direction taking steps back. Step wide each time, keeping constant tension on the band.
  7. Think of stepping as wide as your yoga mat. Repeat this front/back movement.

Plank to Bear Crawl and Band Open

Targets: Quads (top your thighs), abs, core, shoulders, back and triceps.

woman performing a plank to bear crawl and resistance band open

How To Do Plank to Bear Crawl and Band Open

  1. Place the booty band about six inches above your knees. Start in high plank position with your shoulders stacked over your wrists; hands shoulder width apart. Pull your kneecaps up towards your belly and push your heels towards the wall behind you.
  2. Find a bear crawl position by jumping your feet in to a table top position on all fours. Shoulders are still stacked over wrists, now hips are stacked over knees (knees are lifted off the mat, abs and core are engaged).
  3. While holding a stable bear crawl, drive the knees out to perform a band open, increasing tension on the band.
  4. With control, pull the knees back into bear crawl and jump back to high plank (starting position).

Pin this Booty Band Workout:

20 Minute Booty Band Workout

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