Learn 3 Basic Exercises you can do with booty bands.

Booty bands are a growing trend in the fitness industry. Especially with the unexpected abrupt closures of gyms and fitness centres during the Covid-19 pandemic. For many of us we had to get creative with at-home work outs with our limitations on space and equipment, queue the now famous booty band! Primarily popular amongst women, the booty band is a thick fabric band available in a variety of resistances and colours used to increase the resistance on normal exercise movements. The idea is that you will engage your muscles better and get your desired results much quicker when done correctly and consistently.


Here are three exercises you can do with a Fit N Funky Fabric Booty Band.

  1. The Fit N Funky banded straight deadlift.

Focus Muscles: Hamstrings, Quads, Adductors, Glutes, Calves, and Abs.

How to: To start simply place your feet on the booty band, having the band in the arch of your feet. With the other side of the booty band place your hands on it with an overhand grip. Using the band as if using a barbell, roll to your shins, hinge hips until you feel like stretching your hamstrings. The keeping your back straight and retract your shoulder blades to engage in your lats. Drive up through your heels and pull yourself up using your hamstrings and glutes back to a standing position. Repeat for 10 Reps and rest. Repeat for 5 Sets. 

  1. The Fit N Funky Banded Lying Kick Back.

Focus Muscles: Glutes, Lower Back, Hamstrings, Calves.

How To: Place the band of your choice around your ankles and lie face down. Flex your feet with your toes pointed to the ground. Lift one foot up driving your heel to the ceiling. Remember to keep your core tight and squeeze as you lift. Do not arch your back to lift your foot higher, the height of the lift is not relevant in this exercise. Hold your foot at the highest point for three seconds, then keeping your toes pointed down slowly bring your foot back to the ground. Repeat rep on the alternate side, rest and repeat. Repeat for 10 Reps each side and rest. Repeat for 5 Sets.

  1. The Fit N Funky Banded Squat. * Most popular.

Focus Muscles: Glutes, Abs, Calves, Hamstrings, Hip Flexors, Lower Back and Quads.

How to:  Place the Fit N Funky Resistance band of your choice around your knees. Ensure both feet are shoulder width apart. Keeping your back straight, sink into a squat with your hips falling below your knees, your legs should be at a 45-degree angle. Hold, then return to a standing position. Repeat for 10 reps, then for 5 sets with breaks in-between. Remember at all times there should be resistance in the band (the band is always taught and tight) and the band should not display any slack for maximum results.

Which booty band exercise will you start with?