at-home lioness booty band workout

hey hey hey lioness! here’s an at-home resistance band workout designed to strengthen and tone your lower body and core using our trusty lioness booty bands ! with exercises like squats, glute bridges, and lateral walks, you'll engage your glutes, quads, and hamstrings while building core stability. these bands are perfect for adding extra resistance without needing heavy equipment, making this workout great for improving muscle endurance and enhancing mobility. ideal for all fitness levels, this routine is perfect for a quick and effective lower body burn right at home!

the warm-up

  • arm circles :: 30 seconds each direction

  • hip circles :: 30 seconds each direction

  • jumping jacks :: 1 minute

  • air squats :: 1 minute

  • high knees :: 30 seconds

  • butt kickers :: 30 seconds

the work :: 3 rounds, 30-60 seconds rest between

banded squats :: 15 reps // light or dark blue band depending on desired resistance

  • place the resistance band just above your knees, feet shoulder-width apart.

  • perform a squat, making sure to keep tension on the band.

banded glute bridge :: 15-20 reps // light or dark blue band depending on desired resistance

  • lay on your back with the band around your thighs, knees bent, and feet flat on the floor.

  • press through your heels, lifting your hips toward the ceiling and squeezing your glutes.

banded lateral walks :: 10 steps each direction // light or dark blue band depending on desired resistance

  • with the band just above your knees or ankles, squat slightly and step sideways.

  • take 10 steps to the right, then 10 to the left to complete one set.

banded clamshells :: 12-15 reps each side // light or dark blue band depending on desired resistance

  • lie on your side with your knees bent and the band around your thighs.

  • lift your top knee while keeping your feet together, then lower it back down.

the core stability work :: 3 rounds, 30-60 seconds rest between

banded glute kickbacks :: 12-15 each leg // light or dark blue band depending on desired resistance

  • place the band around your thighs. start on all fours and kick one leg straight back, squeezing your glutes at the top.

banded fire hydrants :: 12-15 reps each leg // light to dark blue band depending on desired resistance

  • with the band around your thighs, get into a tabletop position (on all fours).

  • lift your knee to the side while keeping your leg bent, then lower back down.

banded plank side taps :: 12-15 reps each leg // light to dark blue band depending on desired resistance

  • in a plank position with the band around your thighs, tap one foot out to the side, then back in. alternate legs.

the burner :: 3 rounds, 1 minute rest between

cha-chas :: 1 minute each leg // salmon colored band

  • place the band above your ankles, stand with your feet hip-width apart, knees slightly bent, and core engaged. there should be tension on the band.

  • step out to the right with your right foot, keeping tension on the band, bring your right foot back in. repeat for 1 minute. do the same thing on the left side for 1 minute.

the cool down

  • seated forward fold :: 1 minute

  • figure four stretch :: 30 seconds each side

  • child’s pose :: 1 minute

  • cat-cow stretch :: 1 minute

this workout focuses on lower body and core exercises—providing a solid lower body burn while also working our cores for added stability, using only lioness booty bands!