How Much Can Your Butt Grow With Resistance Bands? (7 Booty Workout Exercises)

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How Much Can Your Butt Grow With Resistance Bands? (Booty Workout)

resistance bands

2020 has been quite the year, and when my gym closed mid-march, it felt like my plan to start losing weight was put on hold once again. 

I ate like crap for the next week, thinking things would go back to normal soon, but they didn’t, and I was feeling too out of shape to keep going like this.

So I did a little research on the best resistance band exercises for my butt.

What are resistance bands?

Resistance bands are bands you can use at home or in the gym and help you build strength and improve your mobility.

They can be used for both your lower body and upper body, but we will focus on lower body exercises to help grow your glutes in this post.

Best booty bands exercises:

1. Glute bridge

  1. Lie on your back with your knees bent 90 degrees and hands facing down on the ground
  2. Raise your hips as high as possible as if you had a string raising you up. And make sure you are pushing through with your heels and keep your back in a neutral position
  3. Hold at the top for a second and lower by bringing your hips down first

Primary Muscle: Gluteus Maximus

2. Glute March

Follow the exact form described, but to challenge yourself once you reach the top, lock your body, and raise on the leg by flexing at the hips.

Then lower your leg back onto the ground and alternate raising the other leg.

Primary Muscle: Gluteus Maximus

3. Shoulder Elevated Hip Thrust

  1. Place your upper back on a couch of the bed’s end if it is low, chair, or weighted bench with your feet flat on the ground. 
  2. Extend your hips and squeeze your glutes and continue to push through your heels as you would in a glute bridge and keep your lower back in a neutral position
  3. Raise your hips as high as possible and lowers your hips back down to the starting position

Primary Muscle: Gluteus Maximus

4. Shoulder Elevated Hip Thrust March

Follow the exact form described previously, but to challenge yourself once you reach the top, lock your body, and raise on the leg by flexing at the hips.

Primary Muscle: Gluteus Maximus

5. Donkey Kick

  1. start on all 4 with a neutral spine, head, and neck. Place the palm of your hands under your shoulders and your knees under your hips
  2. Lift one leg and kick it back to the rear to reach full extension
  3. Take that same leg and bring it back to the starting position and repeat. 

Primary Muscle: Gluteus Maximus

6. Bent leg Donkey Kick

Follow the exact form described previously, but to challenge yourself, bend your knee 90 degrees while your leg is lifted.

The bent leg donkey kick allows your glutes to work harder because you are limiting your hamstrings’ stretch.

Primary Muscle: Gluteus Maximus

7. Side-Lying Clam

  1. Start by lying down on your side with your hips bent at a 135-degree angle, and your knees bent 90 degrees. It’s most comfortable if you rest your arm on the ground, and the other arm is on top of your hip.
  2. Keep both your heels touching one another and rotate your hip up. Keep your spine steady and don’t lean to one side or move. 
  3. Keep repeating and return to the starting position.

Primary Muscle: Gluteus Maximus

Are glute bands effective?

While you don’t need resistance bands to have an effective butt workout, resistance bands challenge your muscles and add resistance at home, where in the gym, you would add weight. 

But before you add resistance bands to your glute exercises, I recommend mastering the exercises form using your body weight – seriously, never compromise form.

When you compromise form, you compromise the exercise’s effectiveness too. Then you may begin to question why you don’t see the results you thought you’d bee seeing, and you don’t need any of that. 

For resistance bands to be effective, you must:

  1. Master bodyweight form
  2. Use the right resistance band (one that doesn’t compromise your form)
  3. Master form using a resistance band

Related Article: 6 Tips to Bang Out Your Home Workout (Even When You Don’t Have Motivation)

Do resistance bands help build a booty.

The glutes are made up of three muscles:

  1. Gluteus Maximus
  2. Gluteus Medius
  3. Gluteus Minimus

Three muscle groups have been probably underworked, especially if you’re sitting for a large portion of the day.

The great thing about resistance bands is that you can use them at home or in the gym. 

Solely for bodyweight exercises or used in combination with gym equipment.

Another perk of using resistance bands is that you can double resistance bands to create more resistance as you grow in strength.

Related Article: How to Get Your Groove Back in the Gym After a Long Break

How do you gain a booty fast?

You can spend an entire hour a day (although this is not necessary) working on your glutes and still not see growth if you’re not eating more.

Yes, you will definitely shape them regardless of you eating in a deficit, but you won’t see real growth unless you get out of a caloric deficit.

Your glutes are muscles, and just like every other muscle in your body, to grow, you must feed it.

If you want to gain a booty fast, you must do the following:

  1.  Work on progressive overload
  2. Eat More Food

Related Article: 3 Things You Need to Know About the Best Workout Program

What foods make your butt bigger

There are no specific foods that will make your butt bigger, but if you’ve been eating in a deficit for quite some time, the glute gains will likely plateau.

If you dont already count macros, that’s fine but check out this blog post on how to calculate your macros to eat at maintenance calories and this other post on why your macros aren’t working anymore.

Final Thoughts on building muscle with booty bands

Booty bands can easily be underestimated, but a great to kick your glute workout up a notch.

Outside of the exercises listed, you can still use resistance bands for walking, standing up from a chair, walking side to side, standing leg kickbacks – the list is endless.

If you’ve been stuck at home with no gym these past couples of months, give these bodyweight exercises a go with your resistance bands.

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How Much Can Your Butt Grow With Resistance Bands? (Booty Workout)

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