5 Booty Exercises You Can Do With a Resistance Band

House of Wise's in-house Strength expert Ariel Belgrave advocates for setting a one-word intention for 2022, then basing your New Year's goals around that intention. Her intention for 2022: joy. Yours might be comfort, peace, kindness, strength, or something else. It's up to you. 

If you're pursuing strength this year or just looking to mix up your at-home workouts, Ariel has some new moves for you. These five resistance band exercises will get your heart rate up and target all three gluteal muscles: the gluteus maximus, medius, and minimus.

All you need is a mat and a House of Wise Strength Resistance Band. A resistance band is a great tool for your home workout arsenal: it's lightweight, portable, versatile, and inexpensive.

Here are five booty moves to try in 2022. 

Ankle Squat Jacks

• Place the resistance band just above your ankles.
• Stand in a quarter-squat position with your feet about hip-width apart and your hands at your chest for balance.
• Jump your feet out and in, keeping a bent knee position and landing softly. This counts as one rep.

Squat to Leg Lift

• Place the resistance band just above your ankles.
• Stand with your feet about hip-width apart and your hands at your chest for balance.
• Squat, bending your knees and lowering your hips so your thighs are parallel with the floor. Keep your weight in your heels.
• Rise back up, straightening your legs completely and lifting the left leg out to the side, squeezing the outer glute.
• Return your left leg to the floor.
• Squat again. This time lift your right leg out to the side, keeping your knee straight.
• Return your right leg to the floor. This counts as one rep.

Ankle Jumping Jacks

• Place the resistance band just above your ankles.
• Stand with your feet about hip-width apart and arms by your sides.
• Perform a jumping jack, bringing your legs out and your arms up over your head.
• Return to starting position. This counts as one rep.

Staggered Single Arm Deadlift

• Loop the resistance band around the top of your left foot. Stand with your feet hip-width distance apart. Raise your right heel and move your right toes back, in line with your left heel.
• Grab the top of the band with your left hand and stand up, stretching the band.
• With a soft bend in the knees, hinge at your hips, keeping your back flat and core engaged. Lower your chest toward the floor until you’re parallel to the ground.
• Drive through your heels to stand up, pulling the band up to create tension, returning to the starting position. This counts as one rep.
• Once reps on the left are completed, complete the same steps for the right leg.

Standing Glute Kickback

• Place the resistance band just above your ankles.
• Stand with your feet about hip-width apart and core engaged.
• With your hands on your hips, shift all your weight into your right leg.
• Keeping your knees straight, lift your left leg, and flex your foot to drive your heel back. Squeeze your glutes.
• Return your left foot back to starting position. This counts as one rep.
• Once reps on the left are completed, complete the same steps for the right leg.

Ariel Belgrave is a health and fitness coach, House of Wise's resident Strength expert, and the founder and CEO of Gym Hooky. Follow her on Instagram for more 2022 fitness inspiration.