Many people spend long hours sitting — whether it’s for work or caring for kids — and end up with a flat, sagging butt and even lower back pain. When your Gluteus Medius becomes weak, it causes the sides of your hips to sink, making your butt look deflated and affecting hip and leg stability.
Today, we’re diving into 8 resistance band exercises that target and activate your glutes — especially the gluteus medius — to lift, round, and firm your butt. Stick to this routine for 30 days, and you’ll start seeing a visible “peach lift” transformation.
1. Resistance Band Squat Jumps
How to do it: 
- Place a Resistance Band around your ankles and stand with feet shoulder-width apart.
- Hinge at your hips, slightly bend your knees, and lower into a mini squat.
- Engage your core, exhale, and open your legs to the sides.
- Inhale as you jump back to the starting position.
- Repeat 15–20 times dynamically.
2. Crab Walk
How to do it:
- Keep the band around your ankles.
- In a half-squat, step side to side across your Yoga mat.
- Alternate left and right for 10–15 rounds.
- Keep your knees slightly bent and your hips low for maximum burn.
3. Side Leg Raise with Band
How to do it:
- Loop the band above your knees, feet shoulder-width apart.
- Exhale, engage your core, and squat down.
- Inhale, stand up, and lift your left leg to the side.
- Return to the squat and switch sides.
- Repeat 12–15 times per leg.
This move builds stability and lifts the outer glutes beautifully.
4. Reverse Step-Back Squat
How to do it:
- Stand with your feet slightly wider than shoulder-width.
- Keep the band around your ankles and lower into a squat.
- Engage your core and glutes as you take 2–3 small steps backward.
- Inhale to return to start.
- Repeat 15–20 times.
This move strengthens your Gluteus Maximus — the largest butt muscle — and improves your hip stability.
5. Side-Lying Clamshell
How to do it:
- Lie on your side with your knees bent, head supported by your lower arm.
- Keep your feet together and lift them slightly off the floor.
- Exhale, tighten your core, and open your knees like a clamshell.
- Inhale to close.
- Perform 10–15 reps per side, then switch.
This is a classic Pilates move that isolates the gluteus medius for toning and shaping.
6. Plank Jack with Band
How to do it:
- Get into a plank position with the resistance band around your ankles.
- Engage your abs and thighs tightly.
- Exhale, jump your feet out wide; inhale, bring them back together.
- Repeat 15–20 times.
This high-intensity move tones your Core and glutes at once.
7. Kneeling Side Leg Lift
How to do it:
- Kneel on your left leg with your knee pinning down the band.
- Extend your right leg out to the side, keeping the band around your thigh.
- Support your body with your left hand on the ground.
- Exhale, lift your right leg upward; inhale, lower without dropping.
- Do 12–15 reps, then switch legs.
This workout builds balance and strengthens your side glutes and thighs.
8. Cat Pose Side Kick
How to do it:
- Start in a Cat Pose position on all fours, with the band above your knees.
- Tighten your core and lift your right leg out to the side.
- Inhale to bring it back, keeping your knee slightly off the floor.
- Repeat 15–20 times per side.
This finishing move fires up your glutes and gives that final lift effect.
Stay Consistent for 30 Days
Do these 8 moves daily or every other day. You’ll notice tighter hips, firmer glutes, and a fuller, rounder shape — your very own “peach booty” sculpted through resistance.
