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November 04, 2021 3 min read

Resistance bands can be highly beneficial if you want to develop your glutes for athletic performance or aesthetics.

Resistance bands are easy to use and versatile, making them straightforward to incorporate into your workout. Resistance bands can target any muscle, but they are especially effective at targeting the glutes.

How Do Resistance Bands Work?

Booty bands are latex bands that are typically 12 inches in length. During lower-body exercises, they are used to engage your hips and glutes. 

Booty bands are also referred to as "hip bands," "butt bands," "resistance bands," and "mini bands." They are available in a variety of widths and strengths, depending on the amount of resistance required.

The more resistance the band has, the more complex the booty band workout.

Do Resistance Bands Work For Glutes?

Resistance bands, particularlyresistance bands for glutes, are an excellent tool for providing resistance throughout an exercise's full range of motion while also assisting in the activation of crucial stabiliser muscles in the hips and shoulders. 

You can build a more robust booty with a well-rounded and muscular shape by stimulating the muscles in your glutes, hips, and legs.

The best part about using glute resistance bands is that they come in various weights – usually extra-light, light, medium, heavy and extra heavy. This range means you can adjust the resistance as needed for your workout.

How to Use Resistance Bands

Booty bands are worn around the thighs (above the knee), calves, ankles, feet, shoulders and arms. Booty bands add resistance to lower body exercises like kicks, lunges, squats and slides.

Working against the tension in the bands adds an extra resistance level, resulting in faster physical progress. Booty bands also speed up the fat burn in the lower body, increasing flexibility, toning the lower body and strengthening the glutes.

Some Resistance Band Workouts For Your Glutes

Proper form is essential in all exercises. It is also critical to keep the band firmly held, anchored or secured throughout the exercise. Here are some of our favouriteband exercises for glutes:

Glute Bridges

Glute Bridges are an excellent exercise for toning your glutes and hamstrings. This exercise isolates and strengthens the glutes, hamstrings, core, hip and lower back muscles.

Single-Leg Hip Thrusts

The single-leg hip thrust is a hip thrust variation. Your torso and hips should move in unison, so you're putting most of your effort into your glutes rather than your lower back and hamstrings.

Standing Kickbacks

The standing kickback exercises all three gluteal muscles. As a result, it is one of the best exercises for building glutes.

Single-Leg Deadlift

Deadlifts benefit your entire posterior chain — back, glutes and hamstrings — and are often overlooked in the weight room. The single-leg version also tests your balance, which helps to strengthen your core muscles.

Side Step with Bands

This is one of the best band exercises for working your hips, abductors, and connective tissue in your legs while reducing injury risk. However, it is also an excellent way to prepare your backside for hard work. We suggest using it every warm-up to ensure that your medial glutes are activated throughout your workout.


Resistance bands are an excellent way to activate your muscles, especially your glutes. But don't be fooled: your booty gains may be slower than you'd expect 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!