This Peach Booty Workout is only eight easy moves to lift and round your butt!
Today’s workout features my favorite booty-strengthening moves, which you can do at home or at a gym. These exercise work together to lift and tone your butt. More importantly, this workout will help prevent back pain and injuries to your knees and hamstrings, while improving your posture.
To get started, you’ll just need two pieces of equipment:
A Loop Resistance Band
They come in different levels of resistance: light, medium and heavy. The one pictured is medium resistance and 10” x 2”.
An Exercise Ball
The one featured here is 55 cm.
Let’s dive in and get started with this 8-move peach booty workout!
Peach Booty Workout
- Rest 30 seconds between exercises.
- Repeat circuit 2X.
Resistance Band Kneeling Kickbacks | 10 reps per side
Works your gluteus medius (upper butt).
Toning the muscles of your “upper butt” is important for giving you that lifted, rounded peach booty look. Kneeling kickbacks is a classic butt-toning exercise, and the resistance bands make this move more effective.
Loop the band around 1 thigh. Get into a kneeling position on all fours. Put your opposite foot into the band. Align it so that it’s on the middle of your foot, making sure it doesn’t twist or bunch up. Firmly keeping your hands on the ground, kick that foot out behind you. Raise it slightly up, so that your heel is higher than hip level.
Make sure to keep your core muscles engaged, and don’t allow your lower back to sag or your belly muscles to relax. Flex your butt, and slowly return to the starting position with both knees together.
Every time you kick back, you should be flexing your butt and staying in control of your core position.
Exhale with each kick.
Resistance Band Squat Side Step | 12 reps, alt sides
Works your Gluteus maximus and Vastus Lateralis (outer thighs).
This fun peach booty exercise will have you feeling the tone in just a few seconds!
Start by positioning the band around your thighs, just above the knees. Make sure it’s flat and doesn’t roll or bunch up.
Take a semi-squat position, with a flat back and a curve in your lumbar spine (lower back). Your bodyweight should be on your heels, and you should feel as if you’re sitting back and sticking your butt out behind you. Open your feet far enough apart that you feel tension on the resistance band.
As you step the other leg out to your side, shift your weight to that side, touching the ground with your toe. Reach out as far as you can, without putting any weight on that side.
Step back to the semi-squat position, and continue on the other side. Alternate sides, while maintaining that low position the whole time. Continue to breathe in and out throughout the set.
Resistance Band Curtsey Lunges | 12 reps, alt sides
Works your gluteus maximus, adductors, and abductors (Butt and inner and outer thighs).
Because your steps are crossing the midline of your body, you’ll be engaging your inner and outer thighs.
Start with the band looped around your thighs, just above your knees. Separate your feet enough that you feel tension on the resistance band.
Shift all of your weight to one foot. Step the other foot back and across your body, as if you were doing a curtsey. Aim to stretch the band as far as you can, and feel the resistance. Keep your hips square to the front, and avoid any rotation. You should be feeling a pretty big stretch across your butt with each curtsey step.
Stand up straight between each rep, but don’t step too close together. Then you’ll keep tension on the band, and avoid having it fall off your thighs.
Throughout the set, continue to breathe in and out.
Resistance Band Pop Squats | 10 reps
Works your gluteus maximus & abductors (butt & outer thighs).
Adding a slight hop to this move increases the intensity and effectiveness of the squat. I love pop squats because they combine cardio and booty-toning. So you’re building your butt and burning body fat at the same time.
Start with the band looped around your ankles. Take a stance wide enough to feel tension on the band (about shoulder-width apart should be fine).
Hop up and open your feet wider. Land in a wide squat position, stretching the band apart as much as you can. Stick your butt down and as far back as you can, while maintaining a straight back.
Instead of standing up, hop up and move your feet back to the starting position. But don’t move them too close together, or you’ll lose the tension on the band.
Inhale each time you squat, and exhale on the hop.
Resistance Band Marching Glute Bridges | 12 reps, alt sides
Works your gluteus maximus & minimus (both main muscles of the butt).
Glute Bridges are excellent at targeting and isolating the butt muscles.
Start by lying on your back on the ground. Loop the band around your thighs, just above your knees. Bring your heels close to your butt. There should be about 6-8 inches between your heels and butt.
Open your knees to make the band feel tight.
Lift up into a bridge position, and march one knee towards your chest. Lower back down until your butt almost touches the floor, then repeat on the other side. Flex your butt muscles with each rep.
Exercise Ball Butterfly Glute Bridges | 10 reps
Works your gluteus maximus & medius (middle and upper butt).
Doing glute bridges and butterflies and balancing a ball under your feet combine for the ultimate peach booty challenge.
Start by lying on the ground in a glute bridge position, and place your feet on top of your ball.
Press your hips up off the ground, until your body forms a bridge position. Once at the top of the bridge, hold the ball there. Open your knees out to the sides as wide as you can. Make sure to keep your feet flat on the ball. Just bend from the hips and ankles, rather than letting your feet roll to the outsides.
After the butterfly, lower your hips back down to the floor, then repeat. Focus on the contraction of your butt muscles, and see if you can feel the flex in your outer hips.
Exercise Ball Hamstring Curls | 10 reps
Works your hamstrings and gluteus maximus (backs of your thighs and biggest muscles of your butt).
This exercise works what we call the glute-ham tie-in, otherwise known as that little area just below your butt.
Start by lying on your back with your ankles on top of the swiss ball. Point your toes, lift your hips and butt off the ground, and fully straighten your legs. Your body should form a straight line from your toes to your shoulders.
Curl the ball in towards you by only bending your knees. Don’t relax your butt or let your hips sag.
Once your knees are bent to a 90 degree angle, press your hips up even further, and tighten your butt and core muscles. Your knees should be slightly open, about shoulder-width apart.
Continue rolling the ball towards you and back to the starting position. Focus on the contraction of your hamstrings and glutes. Don’t drop your hips during the set. With only your head, shoulders, and arms resting on the ground, aim to maintain that lifted hip position.
Exhale as you roll the ball in towards you. Press your hips up, and flex your butt.
Exercise Ball Rear Leg Lifts | 10 reps
Works your gluteus maximus and medius (middle and upper butt).
Since I can really target the butt muscles, these are some of my favorite finishers for a peach booty workout. When doing them correctly, you should feel a strong contraction in your glutes, but you shouldn’t feel any stress or tension in your neck or lower back.
Start by lying on top of the ball, with it positioned under your hips. Firmly plant your hands on the ground, wider than shoulder-width apart. Point your toes, and rest the tops of your feet on the ground. Then there won’t be any weight on them. All of your weight should be distributed on top of the ball and on your hands.
Lift your feet off the ground and up into the air, until your knees are above the height of your hips. Flex your butt muscles, and be careful not to use too much of your back strength.
You’ll feel some toning in your lower back, but it shouldn’t be the main purpose of this exercise. Really make an effort to move from the hips while keeping the core stable.
Exhale and flex when your legs are up in the air, and inhale as you lower.
Final Workout Tips
I hope you’ll enjoy this peach booty workout. To see your butt become peachy and beautifully round, include it in your weekly routine (about 2x per week).
(Your Next Workout: 5 TRX Squat Exercises to Sculpt Your Butt)