Exercise At Home

Undersun “Build Your Booty” Workout Exercise Instructions

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The five glute exercises in the above routine can be used with either a light or heavy Undersun Hip Band. Select whichever band provides the appropriate level of resistance – the resistance should be challenging, while still allowing for proper form and full ranges of motion.

You don’t have to use the same band for all exercises. The light band may be more appropriate for some moves than the heavy band, and vice versa. When in doubt, start with the light band; if it’s too easy, you can always switch to the heavy band on the next round.

The workout calls for 60 seconds of continuous reps per set/interval. If at any point it gets too difficult, however, feel free to take a short rest mid-set.

Alternating “Fire Hydrants” 0:13

Start on your hands and knees with a Hip Band around your legs just above the knees.
Keeping your upper body stationary and knees bent, lift one leg directly up and out to the side as high as possible.
Lower the leg back down, then repeat on the other side. Alternate legs in this fashion for the duration of the set.

Alternating Side Steps/Side Lunges 0:22

Stand with your feet roughly hip-width apart and a band around your legs just above the knees.
Step laterally to one side and drop into a squat, keeping your weight over the middle of your feet.
When your thighs reach parallel with the ground, contract your glutes and quads to return to the start/standing position, and go right into a rep on the other side. Alternate legs for the duration of the set.

Primal Walks 0:31

Stand with a band around your legs just above the knees. Spread your feet to place tension on the band, and bend your knees to around 45 degrees.
Maintaining the knees-bent, feet-spread position, walk forward with small steps. Your knees should stay in a range of 45-90 degrees throughout the set to keep tension on the muscles.
Alternate between walking forward and walking backward during the set.

Glute Bridge with Abduction 0:41

Lie on your back with your knees bent, feet flat on the floor and roughly hip-width apart, and a band around your legs just above the knees.
Contract your glutes to lift up to a bridge position, where your body is in a straight line from shoulders to knees.
From the bridge position, contract your glutes to spread your legs apart (hip abduction) as wide as possible, then return back to the middle. Do continuous reps for the duration of the set.

Squats with Pulses 0:49

Stand with your feet shoulder-width apart and a band around your legs just above the knees.
Drop down into a squat, making sure your thighs reach parallel with the ground at the bottom. Then, perform one “pulse” – coming up a few inches from the bottom, then back down to parallel – before standing back up to the start position.
Perform the squat-plus-pulse motion for reps for the duration of the set.

There’s no better way to work your butt than with resistance bands. They maximize contractions in the often stubborn glute muscles, allow for an endless variety of exercises, and best of all, they’re so portable (and economical) that you can do your booty workout at home, outdoors under the sun, or anywhere else you want!👉

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