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.

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.