Resistance bands are cheap, portable, and a game changer for your butt. None more so than booty bands, the smaller resistance bands you've probably spotted on Instagram — they're typically used around the thighs to fire up the glutes. While the name may sound more like a toy than a fitness phenomenon, there's nothing that will lift and strengthen those muscles faster.
And firming your butt may be more crucial than ever. "Glute amnesia is becoming more and more of an issue because our jobs literally keep us sitting on our butts behind a desk all day," trainer Sarah Chadwell, NASM, CPT, told POPSUGAR. "One way to counteract glute amnesia is to use glute-focused exercises combined with bands two to three times per week. Not only are you keeping your glutes strong and healthy, but you'll also sculpt the most sought-after fitness asset: a round booty."
Chadwell shared her favorite and most effective banded glute exercises, and here's how she suggests using them: