Squats with Mini Loop Booty Bands

At a Glance

Exercise Muscle

Legs, Glutes

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Squats should be performed in every single person’s workout regimen -- they offer a multitude of health benefits when performed correctly. Squats target many diverse muscle groups and improve range of motion (especially with deep squats) so that you strengthen your body using natural movement patterns that are repeatable in your daily life. They also enhance body composition and aesthetics of your legs, booty and entire hip complex. In addition to engaging nearly every leg, hip, and butt muscle in unison squats also engage your core stabilizer muscles. Get stronger, heighten athletic performance, improve your aesthetic, and help prevent injury and lower back pain!

  1. Place a booty band around your low to mid thighs (these can be performed with or without weights in addition)
  2. From a standing position, initiate the movement by dropping your hips back as if to sit on a chair and drop your butt down until your thighs are at least parallel with the ground
  3. Drive through your heels back up to an upright standing position



  • All of your weight should remain on the heels of your feet

  • Mentally visualize using your thighs and booty to press yourself up -- not your knees

  • The lower you drop your butt the more challenging this exercise becomes

  • Keep your back straight (slightly arched) and your shoulders relaxed

  • If you look down at your knees at the lowest point, your knees should not travel past your toes (avoids straining your knees)

Target Muscles: Hamstrings, Quadriceps, Gluteus minimus, Gluteus maximus, Calves, Core

Recommended Booty Bands: 12” Medium Booty Band (minimal resistance), 12” Heavy Booty Band (high resistance), 12”  Robust Booty Band (maximum resistance), 12” Power Booty Band (monster resistance)

Force: Push

Position: Upright

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