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January 05, 2021
We all know fabric loop resistance bands are great for building and strengthening the glutes and thighs. Fabric bands activate and engage the glutes like no other fitness tool, which is why they are commonly called “booty bands”. To show you just how great booty bands are for activating and working the glutes, we put together a booty band workout that is going to get that booty pumped like crazy.
The booty band workout below is one of the best on the internet. It is a full length booty band workout that takes around 25 minutes. So, you can follow along with Paulina Kairys as she does this glute band workout. Paulina is a professional fitness trainer so she knows exactly what she is doing. If you do this booty band workout and the exercises within on a regular basis, you will be on your way to growing a tight, round, beautiful bum!
Booty Band Workout Details
Equipment needed: One Fabric Loop Resistance Band (aka Booty Band or Glute Band)
Purpose: Toning, Growing, & Strengthening the Glutes and Thighs
Exercises: 5 Booty Band Exercises
Total Time: 25 minutes
Before we begin, let us answer some frequently asked questions about booty band workouts, while also providing you some important details about this specific 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!
This booty band workout will primarily target your glutes, hips, and thighs, with extra emphasis on the glutes! It will also work your calves, lower back and core! For women looking to sculpt their entire lower body, be sure to include exercises for saddlebags, targeting the outer thighs, to accompany your booty band moves.
To be more specific on the muscles worked within this glute band workout…
Primary Muscles Worked:
Secondary Muscles Worked:
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 (as we do in this workout) 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 (oftentimes its stronger legs than glutes). 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
This booty band workout is high volume. Each set has a lot of reps, and thus, time under tension. Because of how the fabric resistance band works (elastic tension), you will be fully engaging your muscle throughout the entire set, unlike bodyweight and free weight exercises, which have strength curves (certain points in the movement that cause less tension). Overall, this means you will be recruiting the majority of the muscle fibers in your glutes and legs, which is exactly what you want for hypertrophy (increasing muscle size). Moreover, with the high rep range, you will be pumping tons of blood into your booty and thighs. As such, you will be providing them with all the oxygen and nutrients they need to grow. Not to mention, you will be finishing the workout with a serious booty bump, which is great for a quick booty selfie ;)
Our fabric booty bands are the best for various reasons, which we will quickly go over:
All in all, our fabric bands are the ultimate companion for lower body workouts. They should be in everyone’s gym or travel bag and in everyone’s home. They are super inexpensive anyway!
There’s always more time to hit your booty! It needs a lot of work to grow!
This follow along, full length booty band workout involves two circuits with 5 exercises in total. It takes around 25 minutes and you will be working for most of that time, so it is pretty high volume, making it effective and efficient for activating, strengthening, and growing your glutes and legs.
Circuit 1 includes 3 exercises that focus on both legs. You will do each exercise back to back for 30 reps. This will be done for 3 rounds. There is no rest in circuit 1, except the small amount of rest you have when transitioning between exercises.
After you finish three rounds of circuit 1, you will rest for 1 minute then move on to circuit 2.
Circuit 2 includes 2 single leg exercises done for 20 reps on each side. So, you will do the 2 exercises on one side, back to back, then do the same 2 exercises on the opposite leg. That is one round. You will do a total of 3 rounds. You will have a short rests between exercises and each round.
Here is how this booty band workout looks:
CIRCUIT 1 x 3 ROUNDS:
No rest between exercises or rounds
1 minute rest before circuit 2
CIRCUIT 2 x 3 ROUNDS:
Short rest between exercises/rounds
While this workout is great as a solo leg and glute focused workout at home or as a booty burner finisher after a weightlifting (or even bodyweight) leg workout, the 5 exercises within can be used as part of the sets during your regular lower body workout. You can choose any or all of the exercises in this booty band workout and add them to one of your regular workouts.
Below, we will show you pictures of each of the booty band exercises in this workout, with how to’s and muscles targeted.
These are 5 of the best booty band exercises you can do for your glutes, hips, and thighs.
Booty band squat pulses will target your Glutes (Gluteus Maximus, Medius and Minimus) and Quads (quadricep muscles closer to the knee) primarily. Secondary muscles targeted are your lower back, hips, hamstrings and calves.
Booty band lateral step outs will work your Glutes (Gluteus Minimus & Gluteus Medius), Hip Flexors, Hip Abductors/Adductors, and Thighs (Inner/Outer). You will also be targeting your entire quadricep and hamstring muscle groups and your calves, lower back, and abs.
The primary muscles worked are your Glutes (Gluteus Minimus & Gluteus Medius), Hamstrings and Quads. You will also be targeting your low back and core.
The primary muscles worked are your Glutes (Gluteus Minimus & Gluteus Medius) and Hamstrings. Your quads, low back, core and calves will be working as well.
Related: 11 Glute Kickback Variations
Lateral kicks will work your Hip Abductors, Glutes (Gluteus Minimus & Gluteus Medius) and outer thighs. This is a great exercise to build those sexy glute side dents that you often see on female fitness models. This exercise will also target your quads and core.
This workout can be done after every leg/lower body workout. So, that might be once or twice a week.
For those who feel their glutes and thighs need extra attention, you could do this as a solo workout 3-4 times per week. Just make sure you have adequate recovery in-between workouts. Your glutes need to rest and recover properly after the workout. This means you need to get good sleep and eat well. If your glutes or legs are sore, you need more rest.
If you pick and choose the booty band exercises to do as part of your regular workout, you can do them as often as you train your legs. Typically, people train their legs once or twice a week, depending on their workout split. If you do full body workouts, you can train them more often. Nevertheless, our point about adequate recovery still applies. The last thing you want is to overtrain your legs and glutes, as that will be counterproductive to your hypertrophy and strengthening goals.
The great thing about booty bands is they are less taxing, especially on the joints. So, you can likely use them more often than you would free weights.
BOOTY BAND WORKOUT TAKEAWAY
The resistance band exercises within this workout are some of the best exercises you can do for your glutes and thighs. If you stick to this routine (while also switching things up and keeping a well-rounded training plan), you will have the booty you want in no time. Stay consistent, train hard, and take recovery seriously (sleep and diet). It will pay off before you know it in the form of a great butt! Looking for a few extra moves to throw in the mix? Check out our best buttocks lift exercises for some added inspiration!
We hope you enjoyed this booty band workout. If you want to get yourself a booty band, we have them for sale on our website. Our booty bands are the best in the market, both in quality and price!
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