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Resistance Bands For Bigger Glutes

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Will Glute Bands Help Me Lose Weight

Legs and booty workouts|Get Bigger Glutes With Resistance Bands

Resistance bands alone won’t help you lose body fat that comes down to regular exercise, a nutritious diet and calorie deficit, looking after your sleep and stress and making sure to get enough NEAT exercise in, too. If doing glute band exercises makes up part of your regular exercise remit, well, more power to you.

Who Shouldnt Buy Crossover Symmetry

  • Folks who want bands that can be used to perform more traditional exercises. This model is specifically meant for prehab and rehab.
  • Anyone on a budget. Crossover Symmetry is quality, but it does cost a little coin.

Shoulder health is vital for athletes and avid pressers. Crossover Symmetry can help you ease and prevent shoulder pain and injuries with their unique physical therapist-approved band system.

Resistance Band Side Lunges

This exercise is great for activating the glutes, hamstrings, and quads.

How to perform

Stand on top of a band with the left leg. Grab both ends of the band with each hand and bring them to shoulder height. Take a wide step to the right side then lunge down with the right leg. Keep the left leg straight. Lunge back to starting position and repeat. Complete reps for one leg before switching legs.

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What Does A Booty Band Do

Booty bands are great for activating the muscles in your glutes, legs, hips and core. Exercises with booty bands will build and strengthen your lower body muscles via elastic tension.

The nature of the fabric booty bands makes lower body exercises significantly more effective. You can wear booty bands during big lifts like squats, to ensure you have full glute and leg activation, or you can do bodyweight exercises while wearing a booty band to add resistance to the exercises. A bodyweight squat with a booty band around your thighs will be way more effective for building muscle and strength than just bodyweight alone. Not only does it add resistance, but it also ensures full activation of the muscles. The best part is, you can add booty bands to nearly every bodyweight exercise. They are highly versatile.

Related: 5 Best Ways To Use Booty Bands


One of the greatest benefits of this workout is that you can grow and strengthen your glute muscles. A lot of people have trouble targeting their glutes effectively, which leads to muscle imbalances . With this workout, you can make sure your glutes are being worked from all angles in an effective manner. And not only will you grow a beautiful, round bum with booty band exercises like the ones in this workout, but you will also be teaching your glutes how to engage properly when it comes time to do big lifts like barbell squats, deadlifts and hip thrusts.

Related: Benefits of Booty Bands

Lying Lateral Leg Raise

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For the lying lateral leg raise and any other resistance band exercises that take place on the floor, it can be helpful to invest in something like a yoga mat if you have no other soft surface to do the exercise on. To do a lying lateral leg raise take the following steps:

  • Start lying down on your side with your body in more or less one straight line, adjust for stability. Loop a resistance band right above your knees around both of your legs.
  • Raise one leg upward until it is at about a 45-degree angle with the ground. Keep the foot of this leg pointing horizontally.
  • Lower this leg back into the position of step 1 in a controlled motion.
  • Repeat the same number of repetitions with the other leg.
  • You can also do this glute exercise standing up. With this version, you may need something to hold on to for balance.

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    Victorem Best Fabric Hip Resistance Bands

    Editors Choice Award: Best bang for your buck!Best Booty Band Overall.

    I have chosen the 3 Victorem bands to be our best glute band in this review based on quality and affordability. Victorem offers a set of three exercise resistance bands with low, medium, and heavy-resistance levels at a very affordable price when compared to other brands.

    These bands are ideal for warming up, performing high rep exercises, and even heavy-resistance and high-intensity workouts.

    These fabric booty bands are a cotton latex blend which makes them very comfortable and, more importantly, prevents them from sliding or rolling up on your skin while working out.

    Their design makes them extremely durable, so no need to worry about them getting damaged or snapping during workouts.

    Also available in print design!

    Victorem is a quality product backed by a reputable company whose price is hard to beat. That said, I have chosen these as the best resistance bands for glutes in this review.

    Free Shipping in the US

    Sidekicks Glue Resistance Band Exercise

    Sidekicks are another great hip abductor exercise to build the outer sweeps of your glutes for a more curvy look is the hip band sidekick.

    Exercise Instructions: With the loop band positioned either slightly above the knee or around the ankles, lean slightly forward with a slight bend in the knees. And hold on to something with one hand for stability. While standing with feet together, slowly raise one leg out to your side and back down. Make sure to feel your glutes squeeze at the top of this movement. Repeat this for about 15 to 20 reps of four to five sets for each leg.

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    Resistance Band Ankle Jumping Jack

    Jumping jacks are another popular bodyweight exercise you can modify with resistance bands. To do a resistance band ankle jumping jack take the following steps:

  • Stand up straight with your feet at more or less shoulder width. Loop a resistance band at ankle height around both of your legs.
  • Jump and move your two feet further away from each other. With regular jumping jacks, you move your hands above your head with stretched arms at the same time. Since these exercises are mainly for improving your butt muscles you can also just keep your arms to the side of your body.
  • Jump back into the position of step 1.
  • What Is Your Budget

    EASILY GROW BIGGER GLUTES FAST | resistance band workout for bigger glutes | at home workout

    These exercise resistance bands typically wont set customers back that much in terms of price on their own, but those looking for added tools and gear will probably need to spend a bit more. Resistance bands that include ankle straps and handles typically will cost more than looped or mini-looped resistance bands.

    The higher-end offerings that provide much more weight resistance will reflect that increased durability with its price. These can cost as much for a single band as whole sets of other brands do. If you are only looking to do some light resistance training, then a lower-cost and lower-resistance set is probably appropriate.

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    When To Do This Resistance Band Glute Workout

    You have a few options for when to do this fabric resistance band glute workout.

    For beginners, this booty band workout could be perfect as a solo at-home workout for glutes and thighs. For beginners, it will be highly effective for building and strengthening the glute muscles!

    For more advanced trainees, or even beginners who are feeling very proactive, this could be the perfect finisher after your regular leg workout. You could do this booty band burner to really hone in on growing and strengthening your glutes and legs. After a weightlifting session, or even a bodyweight leg day, this booty band workout will hit your lower body muscles hard.

    For those who are on the road or anyone who needs a quick lower body workout, you could do this booty band workout to maintain and even build your glutes and thigh muscles. So, if you are traveling, be sure to bring a booty band with you and you will never have a reason to skip a glute and leg workout!

    Note: You can also take certain exercises or all of the exercises from this booty band workout and add them as part of the sets within your regular lower body workout. You could use them as a superset or throw them in-between your main lifts, to make sure your glutes are fully activated and engaged during your leg day. Taking this extra step is how you grow a beautiful, round booty!

    Resistance Band Exercises For Legs: Quads

    1. Resistance Band Squats

    To do a resistance band squat with tube bands, start by standing with both feet on the center of the band about shoulder-width apart. With one handle in each hand, pull the handles up all the way behind your shoulders like youre holding a barbell.

    From this position, squat down until your thighs are parallel with the floor and then stand back up. You can also do this with a power band looped over the front of your shoulders for even more resistance.

    2. Resistance Band One And A Half Squats

    To make the squat exercise more challenging, you can do whats called one and one-half squats. This is where you squat down, come halfway up, squat back down, and come all the way up. That counts as one repetition.

    Doing one and one-half squats keeps your quads under tension longer and engages more glutes. This is excellent if you find the regular resistance band squats a bit too easy.

    3. Resistance Band Bulgarian Split Squat

    The Bulgarian split squat is an exercise performed with one foot in front of the other. And the rear foot is elevated on a bench or box to make it more challenging.

    To do a resistance band Bulgarian split squat, start by standing with one foot on the center of the band. Then hold the handles up by your shoulders and put your back foot on an elevated surface.

    From this position, squat down so your back knee just about touches the floor and come back up. Perform the desired number of reps, then switch legs.

    4. Resistance Band Reverse Lunge

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    What’s The Best Type Of Resistance Band

    There are multiple types of resistance bands you can choose for glute band exercises short, long, looped and unlooped.

    Unlooped resistance bands are best used if you only want to buy one resistance band you can tie them more tightly to make them “heavier” or for cooldown exercises and physiotherapy movements.

    If you’re using resistance bands for bum workouts or Pilates workouts, smaller looped bands will be your go-to.

    For warm-up exercises or mobility training, plump for a longer, looped band it’ll provide lighter resistance but enough activation to wake up the muscles.

    Type is not the only thing to consider when it comes to choosing a band: resistance bands are largely split into five weights meaning how much tension they’ll exert.

  • Extra light
  • Heavy
  • Extra heavy
  • If you’re a beginner, choose a lighter band. It’s better to move with correct form than add too much resistance and throw off your technique because of it.

    Resistance Bands Are Safer#

    Booty Butt Bands Glute Resistance Bands Adjustable Waist Belt Powerful ...

    Common booty band exercises attempt to isolate the glutes in a way that isntsafe, or simply makes no sense. The glute bridge and barbell hip thrust areadvanced exercises that put the spine and low back at risk. When done withweights to build muscle, the significant force placed on a hyperextended, curvedspine can easily herniate or damage disks.

    Lateral lunges or lateral side steps are another booty band favorite. But thebody doesnt naturally move in this way, which makes this exercise among theleast effective for triggering gains in the glutes.

    When it comes to exercises such as squats and deadlifts, resistance bands suchas X3 are not only more effective buteasier on the joints. Eliminatingjoint pain and risk of damage allows you to safely load your muscles with theheavy resistance you need for muscle gain.

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    The Three Requirements For Hypertrophy

  • Mechanical tension the time muscles are placed under tension and the force created
  • Metabolic stress the amount of buildup of metabolites, blood and water in the muscle
  • Muscle damage the amount of micro-tears and damage in the muscle, caused by the resistance stimulus
  • Its important to understand that the exact nature of these requirements: unfortunately, lifting sporadically, performing exercises you think will help, is not enough to grow the glutes. The glutes are notoriously stubborn and underdeveloped muscles because of our sedentary lifestyles meaning they are difficult to isolate and grow from a substandard training routine. Therefore, many people complain of being quad-dominant, when in reality, theyre just not following an effective glute-focused workout program.

    So which glute exercises trigger each of these mechanisms?

    The X Bands Extra Thick Booty Bands

    Runner Up!

    Our second best booty bands are The X Bands.

    I typically tend to steer clear from the latex rubber bands as they tend to break easily and fold when exercising. However, The X Bands are highly durable and are considered the highest quality rubber latest bands on the market today.

    These super-strong booty bands are made of multi-layered resin latex tested by industry professionals. And unlike other bands where the thickness decreases as the resistance drops, all of The X Bands have the same thickness.

    The X Bands is uniquely designed to take a beating. And with up to 5 bands will give you the intensity needed to quickly tone, firm, and add size to your glutes.

    These hip bands stay in place and will never snap or roll up, so you can enjoy a worry-free exercise routine.

    The X Bands do not reduce the thickness of the bands as the resistance drops. Every glute band is .12 thick! One of the most durable loop bands on the market will not snap or roll!

    Many Weight Options and Extras

    All bands are 12 inches long and .12 inches thick and are available in resistance levels from 15 pounds to 80 pounds. There is a 2 band and a 5 band set to choose from. The 2 band set comes with 30lb and 60lb resistance level bands. Whereas the 5 band set comes with a 15lb, 30lb, 40lb, 60lb, and 80lb resistance level bands.

    I chose the X Bands as my second best resistance bands for glutes due to the number of resistance levels and the thickness and durability of these bands.

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    Resistance Bands For Glutes How To Choose And Incorporate Bands In Your Glute Workouts

    Choosing to incorporate resistance bands into your glute workouts can drastically increase your results. Using resistance bands for glutes is a great way to target those muscles that might otherwise remain under-stimulated by conventional exercises.

    There is no better way to help with gluteal activation and add an extra challenge to the stability requirements of your muscle groups.

    Resistance band are cheap, ultra portable, and ultra versatile. If you travel, its a great way to mobilize your gym by simply packing a few grades of resistance bands into your luggage they take up next to no room at all!

    Why Do I Need a Resistance Band?

    Physical therapists regularly prescribe resistance bands in their treatment plans, and for good reason.

    The very act of working against a resistance during a movement requires more activation and recruitment of muscle fibers compared to the same movement performed without resistance.

    In addition, incorporating a resistance by using a resistance band also requires activation of many smaller accessory muscles for stabilization throughout the exercise. Without this kind of stimulation, such muscles may rarely be used, activated or stimulated. If this continues over a lifetime, you can end up with muscular imbalances, poor posture, aches, pains and general ill-health. No wonder these bands are a favorite prescription of physical therapists!

    What are Resistance Bands?

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