Buzz
We've previously highlighted the benefits of resistance bands, and they're definitely worth the hype. These bands are affordable, compact, and versatile, making them a favorite for many. But why are they so popular in exercises targeting the glutes? Do you truly need one to build your booty?
By the way, there's a brand called 'Booty Bands,' but the term has also become a generic reference for resistance bands designed to fit around your knees or thighs. Some of these bands are crafted from strong, elastic fabric, while others are the traditional rubber variety. Numerous workout routines incorporate these bands for exercises like squats, glute bridges, and kickbacks, all promising impressive booty results. However, as with most trending fitness programs, the claims are often exaggerated.
Resistance bands have their own set of advantages and drawbacks.
Before we dive into bands specifically designed for targeting the glutes, it's helpful to first explore the general pros and cons of all resistance bands. We compared them with dumbbells here, and the key takeaways included:
Resistance bands can offer a greater total 'weight' than smaller dumbbells
Resistance bands can wear down over time
The difficulty of resistance bands changes based on how much they're stretched
While it's simple to find upper-body exercises to perform with dumbbells, it’s not always easy to lift heavy enough at home for effective lower-body workouts. Single-leg movements, such as lunges and split squats, can help, and yes, resistance bands can be useful—if they're heavy enough.
Simple exercises won't provide much benefit
When you're aiming to build a booty, you're focusing on muscle growth. And the most effective way to build muscle is through heavy lifting—not a countless number of reps with light weights (though this can work, if you're extremely patient).
How can you tell if you're pushing yourself hard enough or lifting enough weight? As we’ve also pointed out before, aim for a smaller number of reps (typically 12 or fewer) that feel tough enough that the final few reps are truly challenging. If you've been using the same resistance band or weight for a while, try switching to something more difficult from time to time to see if you're stronger than you think. If so, it’s time to level up.
I bring this up because the band-focused portion of 'booty' workouts is often pretty light and easy. If the band exercises you're doing are heavy enough to meet our definition and feel genuinely tough, they might be delivering on their promises. Stick with the bands if that’s the case.
However, for most of us, true heavy weights are necessary to properly challenge your butt (or any muscle group). Champion deadlifters require a lot of strength in their glutes, but you won’t see powerlifters ditching the barbell to focus on banded YouTube routines, right?
Bands are most effective for warming up and accessory movements.
When you put it all together, it’s clear that bands are best used as a supplement to your workout—whether as a warm-up, accessory, or even dessert. If you're looking to build muscle, the main course still requires actual heavy lifting.
You can incorporate banded kickbacks into your routine as part of your warmup or as a high-rep finisher following a leg day at the gym. They're also great for 'activation' exercises, which is essentially a fancy way of saying warmup. However, keep in mind that bands don't take the place of your squats, deadlifts, weighted lunges, or hip thrusts. And if you're adding a band around your knees while doing squats, remember, the squats themselves are still doing the primary work, with the band just providing, to use a food metaphor, maybe a little garnish.
