15 Day Challenge

Booty Bands: Everything You Need To Know.

Need a workout that’s convenient and efficient? Or maybe you just want to level up your leg and booty routine? Well, the answer is simple, and all it takes is one small, stretchy little tool that’s going to change your workout game forever: a resistance band.  

What is a resistance band?

There are two types of resistance bands: long loop and mini loop, but what’s the difference you might ask? Whereas long loop bands are great for full-body workouts, mini loop bands (also known as ‘booty’ or ‘glute’ bands) are designed to be worn just above your knees or ankles and target your glutes, hamstrings, and quads. Since they target and activate all three gluteal muscles, they are the perfect tool for helping to sculpt and grow your butt. 

Can you grow your glutes using a booty band?

The answer is yes! Resistance bands work by providing external resistance that your muscles have to work against, in the same way, that a dumbbell or barbell works. However, the difference is that as the band lengthens, the resistance increases whereas with a dumbbell or barbell, the weight stays the same throughout the movement. This means that you are working all your muscles under constant tension, resulting in greater muscle growth, endurance and strength (and ultimately bigger booty gains!) However don’t be fooled, you won’t wake up with a butt like Beyonce after a few resistance band workouts. The booty growth will certainly be slower than if you’re lifting weights in the gym, but it will happen as long as you train consistently and hit your protein goals!

What are the benefits of using a booty band?

Not only are they super affordable, but they’re also small and lightweight, making them a convenient tool to carry around with you in your gym bag.

They’re also extremely versatile for adding into gym, home, and bodyweight workouts. You can mimic many exercises you’d traditionally do at the gym with a resistance band, and they’re a terrific tool to use to add variation to your workouts.  

Additionally, they are great for “waking up” the glutes before a workout – this is called glute activation.

Why is glute activation so important? 

Did you know it’s possible that you could be frequently working those muscles with the best glute exercises and not see much improvement?! The reason why? Glute activation. 

It’s super important to “wake up” your glutes before you actually start your workout. They need to activate by doing some simple warm-up exercises such as squats, clamshells, bridges, single-leg bridges, kick-backs, and band walks. All of these moves are amazing for activating the glutes, and the added resistance using a glute band is so much more effective if you really want to feel the booty burn during your workout!

Lucky for you, we’ve put together a list of our favorite banded glute activation exercises below! You can do some of these before your lower body workouts to activate your glutes, or you can throw them into the end of your workout as a glute finisher circuit. 

Our top 4 glute activation exercises

Single-Leg Glute Bridges – This exercise is a variation of the normal glute bridge, and great for isolating and strengthening the glutes and hamstrings. Simply lie on your back and have the band positioned just above your knees. Raise one leg until it is stretched out straight, then push your hips up until your body is in a straight line from your shoulders to the toes of your outstretched foot. Slowly lower yourself, then repeat on the same side. Make sure to focus on squeezing the glute of the leg that is raised!

Reps: Aim for 10-12 reps on each leg and repeat 3 times.

Lateral Band Walks – This is an awesome warm-up exercise as not only does it target the hip abductors (gluteus medius a.k.a ‘side booty’), but it also improves hip and knee joint stability. Simply place the band above your knees with your feet shoulder-width apart and get into a half-squat position. Next, just take a couple of steps to the left and repeat to the right. Just make sure to stay in that squatted position throughout!

Reps: Aim to walk for 30 seconds and repeat 3 times.


Banded Abductions – This is a variation of a machine hip abduction, and again, it’s great for activating the hip abductors. You can perform this exercise either seated, against a wall, or on the floor. Simply wrap a glute band around your knees, with your knees hip-width apart. Slowly push your knees out to the side and then bring them back, in a controlled motion.

Reps: Aim to do 15 reps and repeat 3 times.

Glute Kickbacks – This is an amazing exercise for building the glutes and hamstrings, and really helps to get them fired up before a lower-body workout! To do this move, place yourself on all fours (preferably on a mat) with a band just above your knees. Make sure your knees and arms shoulder-width apart. Lift one leg (kick it back) until your hamstrings are in line with your back. Contract your glutes, hold for 2 seconds and bring your leg back to the starting position.

Reps: Aim to do 15 reps per leg and repeat 3 times.

Booty Band Workout

Whoever said you need to spend hours in the gym to feel the booty burn lied, because this quick and effective booty band workout from our girl @elise_bfit will have those glutes fired up in less than 20 minutes! Check out the link to her workout below.  


Repeat each exercise 3 times or perform as a circuit and repeat 3 times. 

  1. Glute Bridge w/ Abduction (x20 reps)  
  2. Donkey Kicks (x15 reps each side) 
  3. Fire Hydrants (x15 reps each side)⠀ 
  4. Side Steps (x1 min) 
  5. Squat jump squats (x15)⠀ 
  6. Kickbacks (x15) 

We hope you try this booty-building band workout, and if you’re looking for more awesome workouts to try, we have a range of free challenges that you can do at home or in the gym!




Designed By Women, For Women

Check out our current special offers on protein, pre-workout, bcaas and more! Shop Now