Our Fave Booty Band Moves You Can Do Anytime, Anywhere!

No one can rock a workout quite like a TIU girl ;) And working out together this weekend at the Tone It Up Tour was magical ✨💪🏻DC, NYC, Boston, & Philly babes squatted, jump tucked, and planked like rock stars. We saw your strength and your heart with every move and we couldn’t be prouder! Karena and I were still feelin’ those workouts days later…I got a deep tissue massage when I got home to give my muscles some love ;)

Of course we did a lot of booty werkkk this weekend cuz we love us some 🍑 burn! Every girl at the Tour received a Booty Band. They’re one of our absolute favorite ways to sculpt your tush anytime, anywhere. You can travel with them, use them in the airport or your hotel room, or for an outdoor workout. We’ve broken out our Booty Bands for a quick workout in just about every place you can imagine! And of course they come with us to every Tour stop. So today we’re sharing our go-to Booty Band moves. These sculpt your cute booty, hamstrings, thighs, and abs!

Go through 3 rounds of the moves below. You got this!!

Move Guide

Download your printer-friendly version HERE!

Booty Kickback

Tones your hamstrings and booty!

Begin standing with the band just above your ankles and keep one leg lifted a few inches off the ground. Maintain a slight bend in your standing leg for balance. Kick back against the resistance band. Return to start.

Complete 20 reps on each side, 40 reps total.

Booty Band Shuffle

Tones your outer thighs and booty!

Keep your booty band above your ankles, slightly bend your knees, and step from side to side while keeping your booty low.

Complete 20 reps in each direction.

Squat + Leg Abduction

Tones your entire booty and thighs!

Begin standing with your feet hip-distance apart. Lower down into a squat, making sure that your knees stay behind your toes. As you straighten to standing, lift one leg to the side and lower back down. Repeat the squat, then switch legs.

Complete 20 reps, alternating leg lifts with each rep.

Plank Leg Raises

Strengthens your core, hamstrings, and booty!

Begin in a plank position with the band around your ankles. Lift one leg behind you, then lower it back down. Alternate sides with each rep.

Complete 10 reps on each side, 20 reps total.

Plank Toe Taps

Tones your outer thighs and booty & strengthens your core!

Begin in plank position with your hands directly below your shoulders and your core engaged. Extend one leg to the side, tap the floor and return to start position. Alternate sides with each rep.

Complete 10 reps on each side, 20 reps total.


  1. Booty bands workouts are my all time favourites 🍑🔥🙌🏻. Keep ’em coming!!!

  2. Loved this Booty Band Workout!! Burned so good. Thank you girls for awesome booty kickin’ workouts, as always.

    Love ya

  3. Love this!!! Always have my booty bands in my purse. You never know when you need a quick work out and are always all set when you are on the go!!

  4. Hello, I just purchased your booty band from Target. I had never heard of you guys but have been wanting one of these bands for a while. I did all of the above exercises. I think I did pretty good, however I noticed the inside of my thighs and hamstrings are more sore then my actual 🍑. Is this normal, or am I possibly doing these wrong. I just thought my butt would be so sore. Sorry if that sounds weird😂
    Thank you for any advice.

    1. Hi babe! Welcome to the team! So glad you’re loving the Booty Bands. And yes, that’s totally normal. We have many different workouts using the Booty Bands that work different parts of your lower body.Some days you’ll be feeling it in your hamstrings and thighs, others your booty will be on fire! Keep up the great work!

Leave a Reply