Think you need heavy weights or a zillion squats to get a good booty burn? Think again.

By Lauren Mazzo
Updated: May 15, 2017

Yes, it's true that lifting heavy is a surefire way to get gorgeous glutes-but you don't need heavy dumbbells and a squat rack to get a good booty burn. These moves, courtesy of Taylor Gainor (cofounder of the LIT Method, a Los Angeles–based low-impact workout studio) use just a mini resistance band to light your glutes on fire.

How it works: Grab a mini resistance band (like the LIT Method "bootie band"), or tie a larger resistance band into a smaller loop. You'll do three rounds of the circuit below. For the first round, do each move for 1 minute. For the second round, do each move for 45 seconds. For the third round, do each move for 30 seconds.

Standing Donkey Kickback

A. Loop a mini resistance band around the left ankle. Stand on the left leg and hook right foot inside the band so it crosses over the middle of the right foot.

B. Keeping left leg slightly bent and torso hinged slightly forward, press right foot back to straighten leg and stretch band as far as possible.

C. Draw right knee in next to left knee without touching right foot to the ground.

Repeat on the opposite side.

Standing Kickback Pulses

A. Loop a mini resistance band around the left ankle. Stand on the left leg and hook right foot inside the band so it crosses over the middle of the right foot.

B. Keeping left leg slightly bent and torso hinged slightly forward, press right foot back to straighten leg and stretch band as far as possible.

C. Hold here, pulsing the straight right leg up and down.

Repeat on the opposite side.

Squat to Deadlift

A. Stand with feet wider than hip-width apart and mini band stretched around thighs a few inches above knees.

B. Hinge at the hips and knees to lower into a squat, dropping until thighs are parallel to the ground. Return to starting position.

C. With legs straight but not locked, hinge torso forward to touch fingertips to the ground. Return to starting position.

Knee Pulses

A. Stand with feet wider than hip-width apart and mini band stretched around thighs a few inches above knees.

B. Hinge at the hips and knees to lower into a squat, dropping until thighs are parallel to the ground.

C. Holding this position, pulse knees out to the sides.

Squat to Leg Lift

A. Stand with feet wider than hip-width apart and mini band stretched around thighs a few inches above knees.

B. Hinge at the hips and knees to lower into a squat, dropping until thighs are parallel to the ground.

C. Stand and shift weight into left leg, kicking right leg out to the side with foot flexed.

D. Return to starting position and immediately squat to begin the next rep.

Repeat on the opposite side.

Curtsy Lunge

A. With mini band stretched around thighs a few inches above knees, step right foot back and to the left in a curtsy lunge position.

B. Bend left knee to lower down until left thigh is parallel to the ground.

C. Return to starting position.

Repeat on the opposite side.

Squat to Row

A. Stand with feet wider than hip-width apart, mini band wrapped around forearms just above wrists.

B. Keeping tension on the band, squat, tapping fingertips to the floor.

C. Stand, then immediately draw elbows back by sides, engaging the upper back and trying to squeeze shoulder blades together.

D. Return to starting position, and immediately squat to begin the next rep.

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