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December 02, 2021 3 min read

Do Booty Bands genuinely help you gain muscle? Many of us have been asking ourselves this question after seeing them on Instagram and YouTube. We all know they're popular, but do they work? You may be asking why you should bother with booty bands if they don't help you build larger glutes. The reality is that even small rubber bands may make a significant impact on your workouts!

Booty Bands generate a "field of resistance," which aids in targeting smaller muscles such as the glute minimus or medius (if you're more advanced). Booty bands are more effective than other workouts in isolating these rarely utilised muscles.

If you want to expand your glutes or booty, the ideal technique is to place a big load on your body with weights while also employing booty bands.

How Do Muscles Grow In The First Place?

When you exercise, you put more stress (strain) on your muscles than they are used to. This causes small rips in your muscle fibres, causing damage to your muscles. Following an exercise, your body heals the damaged muscle fibres through a biological process that fuses the muscle fibres back together while also creating new muscle protein strands (myofibrils).

Your muscles will adapt to the stress, so you'll need to ensure they're experiencing enough stress (this is known as progressive overload, which we'll discuss later) to keep repeating the above process. If you can accomplish this, you will eventually enhance the thickness and size of your muscles. This is referred to as muscular hypertrophy.

To gain muscle using booty bands, simply apply adequate tension to them over time and recuperate correctly. Again, this is much easier said than done, but with the appropriate skills (and resistance bands! ), it can be done without fail. 

The Best Butt-Building Exercises 

  • Deadlift
  • Hip Thrust
  • Lunge
  • Squat

Most booty band workouts include a lot of repetitions, which prioritise endurance training over strength training.

If you want to increase your glutes, we recommend starting with heavier weights and fewer reps. When performing these glute exercises, remember to complete them consistently and with as much range of motion as possible.

Don't Forget About Nutrition.

What you consume is essential when it comes to muscle growth. Getting enough macronutrients and calories can help you build and restore your muscles. The quantities will vary depending on your workout, lifestyle, degree of exercise, body weight, and age.

Let us begin with protein. You should aim for 1-2 grams of protein per pound of bodyweight every day. Remember, without protein, there will be no gains. Protein aids in the growth and maintenance of your muscles, which is ideal if you want to bulk up your glutes.

To build muscle growth and size, you must consume more calories than you expend during the day. Most individuals drink protein smoothies to supplement their protein and calorie intake throughout the day. This all contributes to the calorie intake required to grow muscle.

The Takeaway

Resistance bands are an excellent technique to engage your muscles, especially your glutes. But don't be fooled: your booty gains may be slower than you'd anticipate in the gym, but you'll get there.

If you're looking for thebest resistance bands for home workouts in Australia, look no further than POWERBANDS®! Our store has everything you need for all things resistance bands. Our team is dedicated to adding value to our customers' lives through fitness. Feel free to browse our selection and order your very own booty band today!