How to Have a Rounder Butt Using Resistance Bands

The sexy, rounded butt is one of the most coveted physical assets. A sedentary lifestyle, unfortunately, makes it challenging to achieve this worthy goal. In 2006, the American Council on Exercise decided to tackle the problem by commissioning a research team from the University of Wisconsin, La Crosse. The researchers used electromyographic analysis to compare the muscle recruitment patterns of a variety of butt exercises. While many of the selected exercises involved the use of weights, a resistance band can add a different dimension to the workout. Elastic band training provides resistance in both phases of the exercise, while enabling multi-directional movement. As such, additional muscle fibers are recruited, making the butt workout more effective.

  1. Stand on a resistance tube and separate your feet so they are hip-width apart. Bring the handles of the tube to your shoulders. Perform a squat by bending your knees, as if you were about to sit on a big chair.

  2. Stand and place the tube under your left foot. Bring the tube handles to your shoulders. Step back with your right foot, and lift your right heel so that you are in a lunge position. Keep your upper torso in an upright position. Perform a lunge by bending both legs and straightening them with control. Perform eight to 12 repetitions.

  3. Remain on the bench and use the same setup used in step two. Lift your right foot from the floor, and keep it straight. Bend your left knee, and then push through your heel to straighten the leg. Do not allow the right foot to touch the floor. Perform eight to 12 repetitions. Repeat the entire sequence on the right leg.

  4. Kneel on your hands and knees, and place the ankle band around your ankles. Lift your left shin, so that the foot is perpendicular to the ceiling. Squeeze your left "butt cheek" and lift your left knee from the floor. Engage your core muscles to prevent your spine from sagging. Perform eight to12 repetitions, and then switch legs.

  5. Remain in the setup used in step four. Lift your left knee on count one. Let your left knee touch your right calf on count two. Bring it back to center on count three and lower it to the floor on count four. Perform eight to 12 repetitions, and then switch legs. For the next set, lift the leg, bring it out the side away from the mid-line of your body, bring it back to center, and then lower it to the floor. Perform eight to 12 repetitions, and then repeat on the other side.

  6. Lie on your back and drape your calves over a stability ball. Place a flat resistance band over your lower pelvis, and hold each end firmly into the floor. Squeeze your butt and lift each vertebra from the floor. Do not let the ends of the band lift from the floor. Perform eight to 12 repetitions.


    Perform the exercises in the order they are listed

    Since the exercises work similar muscle groups; there is no need to perform multiple sets


    If the tubing is too short, or if you have shoulder injuries, bring the tube handles to your hips instead of your shoulders.

    If you have knee injuries, perform the hands and knees exercises with you stomach draped over the stability ball. Use a straight leg as opposed to a bent-knee setup.

    Avoid leaning to the opposite side when performing exercises on the hands and knees.

Things Needed

  • Resistance tubing
  • Flat resistance bands
  • Stability ball
  • Ankle resistance band
  • Aerobic step, platform or park bench

About the Author

In 1999, Lisa Mercer’s fitness, travel and skiing expertise inspired a writing career. Her books include "Open Your Heart with Winter Fitness" and "101 Women's Fitness Tips." Her articles have appeared in "Aspen Magazine," "HerSports," "32 Degrees," "Pregnancy Magazine" and "Wired." Mercer has a Bachelor of Arts in psychology from the City College of New York.