See those chicks on Instagram doing workouts with perfectly rounded butts? Chances are they’ve already done a few sets of some of the exercises to give them that instant booty pump!

Well, I’m here to tell you that you won’t need any heavy weights or crazy equipment to get this pump.

All you need is a resistance band! These bands are a MUST-HAVE if you want to develop your glutes. There is no doubt that this is the best piece of equipment your glutes need!

Exercise Instructions
-Choose two exercises below and set your timer for 3 minutes.
-Perform 20-30 reps of each exercise before moving on to the next.
-Alternate these two exercises for the full 3 minutes without taking a break.
-Repeat the above steps with the next two exercises, then another set with the last two exercises.

Always, always, always remember to actively engage your glutes throughout the exercises. If you perform the movements without focusing on flexing your glutes, you won’t get much out of the exercises.

  1. Band Frog Pumps
    During this exercise, make sure you keep your back flat and not arched at all.
  1. Band Hip Pumps
    Lift your toes slightly and push off from your heels throughout this exercise.
  1. Band hip abduction
    Remember to lean forward in this glute exercise. If you do it right, it will work with your outer gluteal muscles.
  1. Side band walk
    In this exercise you are going to be in a “half squat” position. Keep your chest straight and don’t lean forward too much.
  1. Double pulse squats
    Similar to the above exercise, make sure you keep your chest straight and don’t lean forward too much.
  1. Diagonal group walk
    Keep your legs and glutes straight throughout this exercise.