Woman training with a fabric resistance band on the rocks by the sea

ANIQ · 7-Day Plan

Workout Plan With Booty Bands

Welcome to your 7-Day Booty Band Transformation! Consistency is the secret ingredient to seeing real change. This routine is designed to activate your glutes, build strength, and sculpt your lower body using targeted resistance.

30 secondsEach set represents a 30-second interval ( one video). There are several sets of the same positions in one day.

10–12 minApprox. 10-12 minutes per workout.

Minimal restTake minimal rest between exercises to keep the intensity high.

Before you start

Two things that make the difference

Mind and muscle

To get the most out of this, focus on the “mind-muscle connection”—don’t just rush through the movements. Control the band, don’t let the band control you, and really squeeze your glutes at the top of every rep.

Habits and nutrition

Remember, a shaped body isn’t built by exercise alone; it requires healthy habits and a nutritious diet to fuel muscle growth and recovery. To support your journey with meal plans and lifestyle tips, download our free comprehensive e-guide .

Your week, day by day

7-Day Workout Plan

Each day has its own video playlist and its own combination of movements. Follow them in order, or start with the day that matches how you feel.

Monday

Glute Activation & Lift

Playlist for waking up the glutes and high repetition

Fire Hydrants (Left Leg): 2 sets
Donkey Kicks (Left Leg): 2 sets
Fire Hydrants (Right Leg): 2 sets
Donkey Kicks (Right Leg): 2 sets
Bridge: 4 sets
Side-Lying Clamshell (Left): 2 sets
Side-Lying Clamshell (Right): 2 sets
Seated Hip Abduction: 4 sets

Tuesday

Side Glute Sculpt

Playlist for rounding the hips and targeting the Gluteus Medius

Side-Lying Straight Leg Lift (Left Leg): 3 sets
Side-Lying Straight Leg Lift (Right Leg): 3 sets
Side-Lying Hip Abduction (Left Leg): 2 sets
Side-Lying Hip Abduction (Right Leg): 2 sets
Side-Lying Straight Leg Circles (Left Leg): 2 sets
Side-Lying Straight Leg Circles (Right Leg): 2 sets
Bridge With Knee Abduction: 4 sets
Toe Taps: 2 sets

Wednesday

Power & Posterior te Sculpt

Playlist for hamstrings and lower glute strength

Single-Leg Bridge (Left Leg): 3 sets
Single-Leg Bridge (Right Leg): 3 sets
Prone Straight Leg Lifts: 4 sets
Glute Bridge Leg Raise: 4 sets
Donkey Kicks (Left Leg): 2 sets
Donkey Kicks (Right Leg): 2 sets
Seated Hip Abduction: 2 sets

Thursday

Stability & Control

Playlist for slow movements and core stability

Toe Taps: 4 sets
Side-Lying Straight Leg Circles (Left Leg): 3 sets
Side-Lying Straight Leg Circles (Right Leg): 3 sets
Fire Hydrants (Left Leg): 2 sets
Fire Hydrants (Right Leg): 2 sets
Glute Bridge: 3 sets
Bridge With Knee Abduction: 3 sets

Friday

The Burnout

Playlist for high volume to fatigue the muscles

Donkey Kicks (Left Leg): 3 sets
Donkey Kicks (Right Leg): 3 sets
Side-Lying Clamshell (Left): 3 sets
Side-Lying Clamshell (Right): 3 sets
Seated Hip Abduction: 4 sets
Prone Straight Leg Lifts: 2 sets
Single-Leg Bridge (Left Leg): 1 set
Single-Leg Bridge (Right Leg): 1 set

Saturday

Unilateral Strength

Playlist for fixing muscle imbalances by isolating one side at a time

Single-Leg Bridge (Left Leg): 2 sets
Single-Leg Bridge (Right Leg): 2 sets
Side-Lying Hip Abduction (Left Leg): 3 sets
Side-Lying Hip Abduction (Right Leg): 3 sets
Fire Hydrants (Left Leg): 2 sets
Fire Hydrants (Right Leg): 2 sets
Glute Bridge Leg Raise: 4 sets
Toe Taps: 2 sets

Sunday

Active Recovery & Core

Playlist for lighter work to keep blood flowing without over-exhausting

Glute Bridge: 4 sets
Bridge With Knee Abduction: 4 sets
Side-Lying Straight Leg Lift (Left Leg): 2 sets
Side-Lying Straight Leg Lift (Right Leg): 2 sets
Toe Taps: 4 sets
Seated Hip Abduction: 4 sets

Form first

Exercise Guidelines & Form Cues

Here is how to perform the movements correctly to maximize results and prevent injury.

Tap any exercise to watch how it is done — the video and the form cues open together.

FIRE HYDRANTS How To Do Fire Hydrants (right leg) With Booty Bands | Aniq Fitness

Start on all fours (tabletop position) with the band above your knees.
Keep your back flat and hips square to the ground.
Lift your bent knee out to the side (like a dog at a hydrant) without leaning your body to the opposite side.
Pause briefly at the top and lower slowly.

DONKEY KICKS How To Do Donkey Kicks (left leg) With Booty Bands | Aniq Fitness

Start on all fours with the band above your knees.
Keep your knee bent at 90 degrees and flex your foot.
Kick your heel straight up toward the ceiling, squeezing your glute at the top.
Avoid arching your lower back; keep your core tight.

PRONE STRAIGHT LEG LIFTS How To Do Prone Straight Leg Lifts With Booty Bands | Aniq Fitness

Lie flat on your stomach with legs straight.
Keep your hips pressed into the mat.
Lift one leg straight up toward the ceiling using your glute muscle, then lower.

SIDE-LYING Straight Leg Lift How To Do Side-Lying Straight Leg Lift (left leg) With Booty Bands | Aniq Fitness

Lie on your side with legs stacked. Support your head with your hand.
Keep your top leg straight and toes pointed forward (not up).
Lift the top leg against the resistance of the band.
Focus on the side of your hip (gluteus medius).

SIDE-LYING HIP ABDUCTION How To Do Side-Lying Hip Abduction (right leg) With Booty Bands | Aniq Fitness

SIDE-LYING STRAIGHT LEG CIRCLES How To Do Side- Lying Straight Leg Circles (left leg) With Booty Bands | Aniq Fitness

Lie on your side as above.
Lift your top leg slightly and perform small, controlled circles.
Keep your torso stable; do not rock back and forth.

SIDE-LYING CLAMSHELL How To Do Side Lying Clamshell (left leg) With Booty Bands | Aniq Fitness

Lie on your side with knees bent at a 45-degree angle, feet touching.
Keep your feet together as you open your top knee like a book.
Ensure your hips remain stacked vertically; do not roll backward.

GLUTE BRIDGE / BRIDGE WITH KNEE ABDUCTION How To Do Bridge With Knee Abduction With Booty Bands | Aniq Fitness

Lie on your back, knees bent, feet flat on the floor hip-width apart.
Drive through your heels to lift your hips until your body forms a straight line.
For Abduction: At the top of the bridge, push your knees outward against the band, bring them back to center, then lower your hips.

SINGLE-LEG BRIDGE / GLUTE BRIDGE LEG RAISE How To Do Glute Bridge Leg Raise With Booty Bands | Aniq Fitness

Single-Leg Bridge: Lift one foot off the ground (knee bent or straight). Push through the grounded heel to lift your hips.
Leg Raise: Hold a standard bridge at the top, then alternate lifting one leg at a time toward the chest or ceiling.

SEATED HIP ABDUCTION How To Do Seated Hip Abduction With Booty Bands | Aniq Fitness

Sit on the edge of a chair or bench with the band above your knees.
Keep your back straight and feet flat.
Push your knees outward against the band, pause, and return to start.

TOE TAPS How To Do Toe Taps with Booty Bands | Aniq Fitness

Lie on your back, legs in tabletop position (knees bent at 90 degrees).
Engage your core to press your lower back into the mat.
Slowly lower one foot to tap the floor while keeping the knee bent, then return to start.

Want the plan, the meals and the tips in one place?

Download your free comprehensive e-guide — the same one that supports this 7-day routine.

Get Your Free E-Guide