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How To Choose Resistance Bands For Glutes (And Booty Gains!)

How To Choose Resistance Bands For Glutes (And Booty Gains!)

Last Updated on January 19, 2023 by Femniqe


Knowing how to choose resistance bands for glutes exercises can make or break your results.

If you mainly train your glutes from home, resistance bands are a great addition to any butt workout routine, and choosing the right one for your glutes can make all the difference.

In this guide you’ll learn what to look for in a booty band before spending a dime.

Do I Need a Resistance Band?

Here’s the thing, you don’t need them to grow glutes at home but having them makes it super easy to add more resistance to movements that challenge the glutes a lot more.

Plus, they’re very affordable. 

They offer variable resistance, meaning the resistance increases as the band stretches, making your glute muscles work harder. 

This is different from traditional weight training where the resistance is constant. Resistance bands also allow for a greater range of motion, targeting gluteal muscle groups and providing a more dynamic workout.

The Type Of Resistance Band Grades

Resistance bands come in different grades, or levels of resistance. 

These grades are usually designated by color and can range from very light (yellow) to very heavy (black). 

The level of resistance you choose will depend on your fitness level and the specific exercises you plan to do. 

For glute exercises, a medium to heavy resistance band is recommended. The glutes are a strong group of muscles so they handle a lot of resistance. 

The Size Resistance Bands Beginners Should Start With

For beginners, it is recommended to start with a medium resistance band. This will provide enough resistance to challenge the glutes, but not so much that it becomes too difficult to perform the exercises correctly.

A medium resistance band is usually designated by a color such as green or blue. 

These bands offer the perfect balance of resistance for beginners and those who are new to resistance band glute training. They are also more versatile and can be used for a variety of exercises to target different muscle groups.

Should I Buy 9 Inch Or 12 Inch Resistance Bands?

The size of the resistance band you choose will depend on the specific exercises you plan to do. 

A 9-inch band is a good option for most glute exercises, as it will provide enough resistance while still allowing for a full range of motion. 

However, if you’re looking for a greater challenge, a 12-inch band may be a better choice.

Starting with a medium resistance band that is 9-12 inches in length is a great choice for beginners looking to target their glutes with resistance band training. 

This length is good for most glute exercises and provides a good amount of resistance while still allowing for a full range of motion.

As you progress and your glutes become stronger, you can gradually move on to heavier resistance bands (black or purple) to increase the intensity of your workout and continue to challenge your butt muscles for more growth.

How To Choose Resistance Bands For Glutes That Gives Results

How To Choose Resistance Bands For Glutes

When choosing a resistance band for your glutes, there are a few things to consider. 

  • Resistance level: Make sure the band you choose has the appropriate resistance level for your fitness level. If you’re new to resistance band training, start with a medium resistance band (green or blue).
  • Durability: Look for a band that is made of high-quality materials that will hold up to regular use. Avoid bands that are made of cheap materials that are more likely to snap or tear.
  • Comfort: Look for a band that has a comfortable grip. This will make it easier to hold on to during exercises and decrease the likelihood of injuries.
  • Length: Consider the length of the band, as shorter bands are more versatile but longer bands may provide more resistance.
  • Versatility: Consider if the band is versatile enough to perform different exercises, or if you’ll need to purchase multiple bands to target different muscle groups.
  • Brand reputation: Look for a reputable brand that has positive reviews and good customer service.
  • Portability: If you travel frequently or want to be able to work out anywhere, look for a band that is lightweight and easy to transport.
  • Extra features: Some resistance bands come with additional features like anchors, door attachments, or handles. Consider if these features would be useful to you.
  • Price: Take into consideration the cost of the band, make sure it is a reasonable price for what you’re getting.

The Best Glute Exercises With Resistance Bands

Here are a few exercises you can do to target your glutes with a resistance band:

Glute Bridge: Place the band around your thighs, just above your knees. Get on your back with both knees bent and feet flat on the floor. Push through your heels to raise your hips off the ground, squeezing your glutes at the top.

Clamshells: Place the band around your thighs, just above your knees. Lie on your side with your knees bent and feet together. Slowly lift your top knee as high as you can, squeezing your glutes at the top.

Fire Hydrants: Place the band around your thighs, just above your knees. Go on all fours with both hands under your shoulders and knees under your hips. Keep your left knee bent, lift your right leg out to the side, squeezing your glutes at the top.

Also, here are some resistance band focused routines for booty growth:

Is It Harder To Build Muscle With Resistance Bands?

Resistance bands can be just as effective as weights for building glutes. 

In fact, studies(1) have shown that resistance bands can be more effective than weights at activating certain muscle groups, including the glutes. 

However, as with any workout, the key to building muscle is progressive overload, meaning gradually increasing the resistance over time.

How Long Does It Take To Grow Glutes With Resistance Bands

It is difficult to give a specific time frame for how long it will take to grow your glutes with resistance bands, as it depends on a variety of factors such as your starting fitness level, the intensity of your workout, and your overall diet and lifestyle.

However, with consistent and progressive training, it is possible to see results in as little as 4-6 weeks. 

The key is to consistently challenge your muscles with progressive overload, meaning gradually increasing the resistance and/or reps over time.

It’s also important to note that building glutes takes time and effort and it is not only about the time but also your effort and consistency in your training and diet. 

Make sure your diet is rich in protein, as well as adequate rest and recovery, in order to see the best results.

It’s worth noting that everyone is different, some people might see results faster than others, it’s important to be patient and consistent in your training to see the results you desire.

Now You How To Choose Resistance Bands For Glutes

Resistance bands are a highly recommended accessory for growing your glutes. 

By considering factors such as resistance level, band length and quality, and exercise type, you can find the perfect resistance band for your glute workout routine. 

So, don’t wait, grab a resistance band and start making some booty gains!


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