What Are Booty Bands and Why Should You Use Them?

What Are Booty Bands and Why Should You Use Them?

What Are Booty Bands?

Booty bands are stretchy fabric resistance bands that are worn around the legs and glutes during exercise. They come in different levels of resistance to provide progressive intensity. Booty bands challenge your muscles, enhance glute activation and can be easily incorporated into a variety of workouts to sculpt a rounder, lifted butt.

Benefits of Using Booty Bands

  • Build and lift your glutes
  • Activate and engage glute muscles
  • Progressively challenge your lower body
  • Improve muscle tone and definition
  • Enhance strength and endurance
  • Support injury rehabilitation
  • Easily incorporated into various workouts

How to Use Booty Bands

Here are some tips for safely and effectively using booty bands:

  • Warm up first to get blood flowing to your glutes
  • Position the band just above your knees or ankles
  • Keep your core engaged and maintain proper form
  • Focus on contracting the glutes with each movement
  • Slowly increase the tension level of the band
  • Listen to your body and don’t overdo it

Booty Band Exercises

There are endless exercise options for activating your glutes with a booty band. Try these highly effective moves:

Banded Squats

Stand with feet hip-width apart with band around ankles. Push hips back, bend knees to lower into a squat. Squeeze glutes to return to start.

Banded Side Steps

Wrap band around ankles and take a wide step sideways with one leg, bending knee slightly as you go. Bring feet together and repeat on opposite side.

Banded Hip Thrusts

Lie back with knees bent, feet flat and band around thighs. Engage core. Push hips up to create a straight line from shoulders to knees. Lower back down with control.

Banded Glute Bridge

Lie on back with knees bent, feet flat, and band around thighs. Squeeze glutes and lift hips up until body forms a straight line. Hold briefly then lower hips.

Banded Donkey Kicks

Get on all fours with band around ankles. Lift one leg straight back, engaging glutes. Return to start position. Repeat with opposite leg.

How Often Should You Use Booty Bands?

Aim to incorporate booty bands into your workout routine 2-3 times per week. Allow for at least 48 hours of rest between band sessions to let your muscles recover and repair. Additionally, listen carefully to your body and avoid overtraining.


What size booty band should I get?

Most sets come with 3 progressive levels: light, medium and heavy. If new to bands, start with light and work your way up in resistance. Choose your highest tension band based on your current strength and fitness.

How long should I wear a booty band during exercise?

Wear your booty band for up to 30 minutes during lower body strength routines or glute activation exercises. Remove the band if you feel strain, discomfort or changes to your form.

Are booty bands safe to use?

When used properly, booty bands can be a safe and effective workout tool. Make sure to warm up first, maintain proper alignment, not overdo resistance level and remove bands if you feel pain.

Can booty bands build muscle?

Yes! Booty bands provide targeted resistance to challenge your glutes, quads and hamstrings. This stimulates muscle fibers, leading to increased strength and definition over time.

Should I feel booty bands in my knees?

You should feel the band working your glutes, quads and hip abductor muscles. Avoid discomfort in the knees by keeping proper form. Reduce resistance or discontinue use if knees start to hurt.