Some days, trying to squeeze in a 30-minute strength workout is like trying to squeeze out a 10-pound baby—next to impossible!

That’s where this bootylicious set of moves comes in. Simply grab your resistance band and beef up your backside in half the time.

Not only is a strong butt sexy, but it improves the mechanics of your entire body by taking the pressure off your quadriceps—those powerful front-leg muscles that are constantly in use.

These moves also strengthen deep core muscles and stabilizing muscles in your hips and pelvis, which tend to get tight from sitting all day or can be overworked during common cardio exercises, like running.

Move #1: Glute Bridge, Legs Forward 

What it works: You’ll be lying down at the beginning, but this move is anything but relaxing if you’re doing it right. The glute bridge engages your butt, strengthens pelvic muscles, and activates your hips and inner thighs.

How to do it: Start by lying on your back with your knees together, bent at a 90-degree angle, and feet flat on the floor. Position the resistance band around your upper calves, just below the knee joint. Rest arms on the floor alongside your torso. Engage your inner thighs and push your hips up, driving from your feet. Pause at the top to check in on your glutes—are they working? Slowly bring your hips back to the floor and relax. That’s one rep. Do 10 to 15 before going on to the next move.

Extra credit: Add a hip abduction at the top of your bridge by gently pressing your knees away from each other. Bring them back together in a controlled motion, then return to start.

Move #2: Standing Lateral Leg Raise 

What it works: Side leg raises strengthen the outer thighs and hip adductors, as well as the gluteus medius and minimus—butt muscles that don’t get worked as often as those powerful maximus ones.

How to do it: Stand with your toes facing forward and place a resistance band around your legs, either just above your ankles or above your knees. With your hands resting lightly on your hips, shift your body weight onto your right foot, engage your core, and lift your left leg off the floor and out to the side, keeping your foot flexed. (It’s totally cool to hold onto the wall or the back of a chair for balance, if needed.) On an exhale, bring your left foot back down to meet your right. Repeat the move 10 to 15 times with your left leg, then switch to your right for 10 to 15 reps.

Move #3: Squat

What it works: Regular squats work your backside (glutes), hips (adductors), and the front of your thighs (quadriceps). And when you squat with a resistance band, stabilizer muscles in your lower back and core get in on the action, too.

How to do it: Position the resistance band around your thighs and stand with your feet about shoulder-width apart, toes slightly angled out. You can rest your hands lightly on your hips or hold them out in front of you for a bigger challenge. Bend your knees and slowly push your hips back, as though you’re about to sit down in a chair. Keeping your knees behind your toes, lower yourself down until your thighs are parallel with the floor. Engage your glutes (squeeze ‘em together!) and slowly push back up to standing. That’s one rep. Do 8 to 12 before going on to the next move. 

Move #4: Forward Lunge 

What it works: This beloved bodyweight move gets a challenging twist when you add resistance. It activates your quads, glutes, and hamstrings, and engages stabilizing muscles in the back and core to keep you upright.

How to do it: Standing tall with your feet hip-width apart, place the band above your knees, and engage your core. Take a big step forward and shift your weight as you plant your right foot heel first on the floor. Lower your body, keeping your torso upright, until your right thigh is parallel to the ground while your right shin remains vertical. Your knee shouldn’t go beyond your toes. Push back up through your right heel and step back into your starting position. That’s one rep. Do 8 to 10 with your right foot, then switch to your left for 8 to 10 reps before moving on to the next move.

Move #5: Straight-Leg Deadlift 

What it works: Deadlifts with a resistance band are great for perfecting this classic weight-lifting move. It tones and defines your glutes, while strengthening the hamstrings as well as muscles in the upper and lower back.

How to do it: Stand on the band with both feet, about shoulder-width apart, and hold the center of the other side of the band in both hands. Start with your knees slightly bent, butt back, chest up, back straight, and torso at a 15-degree angle with the ground. On an inhale, engage your core, push your hips forward, and come to an upright, standing position. Squeeze your glutes at the top of the move, and then slowly return to the starting position. That’s 1 rep. Do 10 to 15.

Need a resistance band for your next workout?

Check out this set of 5 Resistance Bands from Mama Love! They’re the perfect fitness accessory for busy moms, frequent travelers, and anyone who wants to get in a sweat session on the go or in a small space.