How Long Does It Take To Grow Glutes With Resistance Bands?

Using a resistance band in your glute training can really give amazing results.

But only if done with specific types of exercises as it doesn’t work well for all lower body exercises.

In this guide you’ll discover 4 butt-building exercises that can be done in the comfort of your home with a resistance band to get maximum gains.

For your glutes to grow you need to be consistently challenging your muscles by adding more weight, using different training techniques.

So How Long Does It Take To See Results With Resistance Bands?

Realistically, if you’re staying consistent with a glute training plan and proper butt-building diet you can start seeing noticeable changes in 3-6 weeks. However, major results will start showing 8-16 weeks after.

Now bear in mind, when using resistance bands you should buy a set that has various levels of resistance.

If you keep using the same band for weeks, your glutes will adapt to the resistance and stop growing. 

So for example, a resistance bands set normally have various levels of resistance from 10-40 pounds or more. If you keep using the 10 pounds for several weeks, your glutes growth will plateau.

Instead, every few weeks upgrade to a stronger band for more challenge.

Try to get a band set that’s made of fabric material and fit snugly around your lower thighs or ankles, providing extra resistance in hip abduction movements. 

This makes it harder for your hip abductors to move your legs away from the midline of your body, leading to stronger and bigger glutes.

As you progress through different exercises using resistance bands, the muscle fibers will adapt and become stronger and thicker. 

Reasons Why Resistance Bands Are Good At Growing Your Glutes

Here’s how a resistance band can help grow your glutes:

1. Perfect For Glute Activation

The gluteal muscles are activated more when using a glute band, due to the increased resistance. 

This is especially true for exercises that work the glutes in isolation, such as single leg lifts. The band tension creates resistance against the legs, and in order to counteract this force, the legs must be driven away from the body. 

This perfectly targets the gluteus maximus, medius and minimus, which helps to improve the shape and fullness of the butt.

2. Progressive Overload Is Easier

Progressive overload is very important for building glute mass. This means adding factors like new glute-specific exercises, more weight, less rest times, and glute resistance bands to make workouts harder and thus promote hypertrophy.(1)

Adding a resistance band is a very easy way of making exercises harder, whether they are bodyweight glute exercises or weighted.

3. Better Muscle Stimulus

There is a major difference between free weights and resistance bands in how the resistance is applied. 

With free weights, there are parts of the movement where the muscles don’t have to work as hard because of gravity.

This means that when using resistance bands, the glute gets more resistance at its strongest point in the range of motion. 

4. You Can Do More Glute Exercise Variations

The use of resistance bands allows you to train in both the vertical and horizontal plane, which is not possible when using dumbbells or barbells. 

This is due to the fact that resistance bands provide resistance in both the vertical and horizontal plane, whereas dumbbells and barbells only provide resistance in the vertical plane. 

This allows you to perform exercises in a standing position, which is ideal for athletic activities or daily tasks.

Before beginning any compound lift that works the glutes, such as a deadlift, hip thrust, or glute bridge, it is important to properly activate the muscles. 

This can be done by using a pre-activation routine with a booty band. The band’s resistance forces the glutes to work harder, which in turn recruits more of the muscle and pushes more blood into the area.

Best Resistance Band Exercises To Grow Your Glutes 

1. Donkey Kicks With Resistance Band

The classic donkey kicks exercise can be even more powerful with a resistance band. With this move you’ll be able to fire up your gluteal muscles and stimulate growth.

How to do it:

• Get on all fours as shown in the image above with the resistance band around your thighs
• Slowly kickback your leg extending it upwards until you feel max resistance from the band
• Hold that position for 2 seconds and return to the starting and repeat
• Do 3 sets of 13 reps on each leg 

2. Extended Fire Hydrant With Band

You will be able to hit the side butt muscles to help enhance your curves. This exercise really work the gluteus medius and minimus, the main side gluteal muscles. 

How to do it:

• Get into the starting position as demonstrated in the image above on all fours with the band around your thighs
• Now lift your left leg sideways until it parallel to the ground then fully extend your leg
• Hold that position for 2 seconds then return to the starting point
• Aim to do 3 sets of 12 reps on each leg

3. Glute Bridge With Resistance Band

The glute bridge is one the best exercises you can do with a resistance band for maximum gluteal engagement. This exercise works all 3 glutes muscles but mainly the gluteus maximus which is the biggest of them all. 

How to do it:

• Lie down on your back with the resistance band around your waist held by both hands as shown in the image above
• Slowly brace your hips upwards until you feel the maximum resistance from the band
• Hold that position for 2-3 seconds and make sure you’re contracting the glutes 
• After the countdown return to the starting position
• Do 4 sets of 15 reps for maximum glute pump

4. Single Leg Heel Bridge 

This glute bridge variation is one of the hardest but most effective exercises on this list. 

Not only are you just using one leg to support your lower body but the extra resistance from the band will engage all the glute muscles, pushing them to the limit pretty quickly.

To grow your glutes extra resistance is key.

How to do it:

• Get into the starting position with the resistance band around your waist, left heel on the ground for support and right leg extended upwards as show in the image above
• Now you’ll push your hips upwards as far as you can until you feel the max resistance from the band
• Hold that position for 2 seconds and return to the starting point and repeat
• Do 4 sets of 10 reps on each side

So Can You Grow Your Glutes With Just Resistance Bands?

Yes, you can, especially if you’re just starting out on your glute building journey. For your glutes to grow with just resistance bands you need to incorporate exercises like donkey kicks, single leg bridges and fire hydrants all with a resistance band.

In the video are some more resistance band exercises you can do to keep engaging your glutes:

But also make sure you’re eating a healthy high-protein diet to support your glutes growth. Without a proper diet your glutes will get smaller as it doesn’t have enough calories to grow.

So don’t just pay attention to training, diet is important as well.