It’s all about the booty! Most of us are on a glute growing mission and we want to know the best ways to grow our booty. Today, we will be discussing all about growing your glutes with resistance bands. Can you actually grow glutes with resistance bands? Let’s find out.
You can grow your glutes by using resistance bands. Resistance bands can force your muscle fibers to contract which will activate the muscles on your glutes. As a result, your gluteus muscles will get stronger and grow. Booty bands can provide enough resistance to help activate and grow the muscles on your buttocks.
Now that you know you can grow your glutes using resistance bands, let’s dive in a little deeper, shall we?
Can You Grow Glutes with Resistance Bands?
To get a better understanding of how resistance bands can grow your glutes, let us first discuss how muscles grow.
Muscle growth occurs by applying enough force to the muscles to cause microtears to the muscle fibers. This can be done through strength training. When you do strength training or resistance training you are applying tension to your muscle which can cause tiny tears to your muscle fibers. After that, while your muscle is resting and recovering, your body will heal your damaged muscle fibers by strengthening them and making them thicker.
There are different ways to do strength training. You can do strength training by using your body weight, resistance bands, or weights.
Most beginners can grow their muscles, most specifically their glutes, just by using body weight. Because they are not used to working out, the weight of their bodies will be enough to apply stress to their muscles.
However, people who have been working out regularly are much stronger, which means they need extra help from bands and weights to apply enough force to their muscles.
Booty bands can provide enough resistance to your glute muscles without having to use heavyweights. Not only are resistance bands helpful for muscle growth, but they are the most compact and easy to store equipment you can use to grow your glutes!
How Long Does It Take to Grow Glutes with Resistance Bands?
If you are consistently doing glute exercises with resistance bands, you can start seeing minor changes in a couple of weeks. Slightly more significant changes will be visible around three months. Major changes will appear around 6 months to several years of consistently working on your glutes with booty bands.
Seeing changes to your glutes will mainly depend on how consistent you are with working out, eating right, and taking enough rest to help your glute muscles recover and grow.
The best way to get maximum glute growth is to make sure you are:
- working on your glutes 3 to 4 times a week
- taking enough rests
- not working on your glutes two or more days in a row
- challenging your glutes to be stronger every workout
- practicing progressive overload
- eating enough to ensure muscle growth
Make sure you do all of these steps so you can grow booty with bands!
Best Resistance Bands to Grow Your Glutes
There are many different resistance band brands on the market, which can make it really difficult to choose the best one for you.
I’ve narrowed down my long list of best booty band brands to two highly recommended brands.
The first brand I recommend is the Arena Strength Fabric Booty Bands. These resistance bands are top quality and durable. If you are looking for a booty band that will last you a long time, then these are the bands for you. The Arena Strength bands are a little pricier but because it is high quality it can last longer than most cheap brands on the market. Which means you will be able to save more money in the long run. This resistance band set comes with 3 bands all in different difficulty levels: hard, medium, and light. One major perk of this brand is it comes with a free pouch and workout guide! If you want to see the price of these bands and the freebies that come with the bands, you can check out this link.
The second brand of resistance bands I recommend is the RenoJ Booty Bands. These are great quality resistance bands that won’t cost an arm and a leg. The RenoJ bands are great for beginners or for people who are just getting into exercising with booty bands. Also, these are perfect for babes on a budget but still want quality bands. If you want to check out the price of these adorable booty bands, you can click on this link.
Top Glute Workouts to Grow Glutes with Resistance Bands
Now that you want to grow your glutes with resistance bands, it’s time to learn the top glute exercises you can do with them.
Glute Bridges
- Lie on the floor with your face facing up
- Keep your arms straight on the floor with your palms down
- Bend your knees and put your feet flat on the floor
- Lift your hips and glutes off the ground until your thighs and upper body perform a straight line
- Hold for 1 to 2 seconds then put your hips and glutes back down
- Repeat
The bands should be placed on your thighs, a few inches above your knees.
Single-Leg Glute Bridge
- Lie on the floor with your face facing up
- Keep your arms straight on the floor with your palms down
- Bend your knees and place your feet flat on the floor
- Extend one leg up in the air
- Lift your hips and glutes off the ground until your upper body and your thigh forms a straight line
- Hold for 1 to 2 seconds then put your hips back down
- Repeat
Just like with glute bridges, the resistance bands should be placed on your thighs, a few inches above your knees.
Hip Thrusts
- Sit on the ground with a bench behind you
- Make sure the bench is placed below your shoulder blades
- Plant both feet on the ground
- Thrusts your hips up and squeeze your glutes
- Make sure your thighs and upper body form a straight line (do not thrust too high)
- Hold for a couple of seconds
- Then put your hips and glutes back down to the ground
- Repeat
Your booty bands should be placed on your thighs, a few inches about your knees.
Note: While you are thrusting your hips up, do not point your toes. Make sure your toes stay planted on the ground.
Single-Leg Hip Thrusts
- Sit on the ground with a bench behind you
- Ensure that the bench is placed right below your shoulder blades
- Plant both feet on the ground
- Raise one leg
- Thrust your hips up and squeeze your glutes
- Make sure your thigh and your upper body form a straight line
- Hold for a couple of seconds
- Put your hips and glutes back down to the ground
- Repeat
Your resistance bands should be placed on your thighs, a few inches above your knees.
Fire Hydrants
- Start by getting down on all fours
- Make sure your hands are aligned with your shoulders
- Lift your leg to the side while keeping your knee at a 90-degree angle
- Lower your leg back down
- Repeat
The bands should be placed on your thighs, a few inches below your knees.
Donkey Kicks
- Go down on all fours
- Make sure your hands are aligned with your shoulders
- Lift one leg up as high as it can go without compromising your hip position
- Squeeze glutes while your leg is raised
- Bring your leg down
- Repeat
The booty bands should be placed on your thighs as well during this exercise. You can also use latex bands and place them on your ankles.
Lateral Walk
- Start by standing up and putting your feet shoulder-width apart
- Bend your knees a little
- Walk sideways by extending the right leg to the right then step
- Bring left leg closer to the right leg
- Repeat
- Do the other side
If you are using fabric bands, you should place them on your thighs, a few inches above your knees. If you are using light latex bands, you can place them on your ankles.
Related Questions
In case you still have a few questions in your mind about growing your glutes with resistance bands, we’ve answered two of the most asked questions.
What size resistance band for glutes?
If you are unsure about what size resistance bands to get, go with a set. Some glute workouts will require higher resistance and other glute workouts will need less resistance.
Choose a set that includes multiple booty bands in different intensity levels.
Can you grow your glutes without resistance bands?
It is possible to grow your glutes without resistance bands or weights, however, it may take longer if you try to grow your glutes without resistance bands or equipment. You will need to increase your reps and sets to increase the intensity of your booty workouts.
Conclusion
You can grow your glutes with resistance bands. Just remember to stay consistent with your working out with your booty bands, eating right, and getting enough rest and you’ll get that round juicy booty in no time!
Awesome article! Will be trying out these new exercises.