2 Moves That WILL Make Your Butt Grow

Legs 3 min Read

Written by

Keith Hansen

This post is going to tell you about 2 of our favorite moves for building buns, and the best part about them is that they can be done at home with just a resistance band.

In fact there is a lot of glute work with that set of resistance bands so just buy them.

Check out our free Serious Guide to Glute Training if you’re looking to really build a butt.


These are two of our go-to moves for warming up glutes or finishing them off. Why the names? You’ll see.

Cowboy walks are done with a band just above your knees. Get into a slight squat, put your feet just outside of shoulder-width, and then start to take small steps forward. If you are doing it right you will look like a cowboy that has just gotten off of a horse after 6 hours of riding.

Some of our people like to even hold their hands at their sides ready to whip out a pair of six-shooters. Walk forward 50 feet then facing the same direction walk backwards to your starting point and feel the burn.  

Crab walks are also done with a band just above the knee. These are sideways steps(just like a crab!). Try to keep your feet shoulder-width and wider. Crab walk about 50 feet and then return facing the same direction.

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We use these exercises to get glutes firing before clients squat and deadlift, and people love these as a finisher. Do just one set and you’ll know exactly why these are a booty builder. These two exercises are awesome because they are almost impossible to mess up, take minimal equipment, and are just plain effective.

Check out both moves on YouTube:

Crab Walks

Want more help with glute training? Click the link below

Keith Hansen

Keith was an All-State wrestler in high school and in 2007 hung up his singlet to attend Florida State University to pursue a B.S. in business management. He wasn't sure what industry he wanted to be involved in at the time, but soon realized after graduating in 2011 that fitness was the ever-constant activity in his life. Keith began studying to become a personal trainer and in 2013 earned the National Strength and Conditioning Association's Personal Trainer certification. After a short stint as a big box gym trainer he realized he wanted to bring something different to Tallahassee. Keith competes in Powerlifting, Olympic Weightlifting, and Crossfit.