The Best Booty Bands to Grow Your Glutes

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Consistent training is essential to building muscle, especially in the legs and glutes, which are the largest muscles in your body. There are times, however, when life gets in the way of a solid fitness routine, especially when you can't carry around weights everywhere you go. Cue, the booty band.

From loop bands to mini bands to hip circles, resistance bands for glutes have grown in popularity as an alternative way to provide resistance to specific body parts and help build strength or improve mobility. They can be an affordable addition to your home gym equipment and can be used to warm-up or burnout at the end of a workout. Plus, they’re easy to transport, fitting in your suitcase easily enough so that you can even workout on vacation.

There are a lot of different types of resistance bands, which can make it difficult to sort them all out. We’re here to share with you the best resistance bands for glutes that will increase your lower body strength and even impact your flexibility. This review of the best booty bands of 2024 will cover a variety of resistance bands, pros and cons and even exercises you can try for your next resistance band workout.

Our Picks for the Best Resistance Bands for Glutes of 2024:

• Best Overall Resistance Bands for Glutes: REP Fitness Circle Hip Bands
• Best Resistance Band for Glutes Kit: DB Method Booty Deluxe Kit
• Most Innovative Resistance Bands for Glutes: P.volve P.Ball
• Best Glute Resistance Bands for Pilates: Bala Bands
• Best Multi-Purpose Resistance Bands for Glutes: Rogue Tube Bands
• Best Resistance Bands for Glutes Set: Rogue Loop Bands

Best Overall Glute Resistance Bands: REP Fitness Circle Hip Bands

Key Features:

• Material: Polyester, latex
• Resistance levels: Light, Medium, Heavy
• Length: 12.5 inches

The REP Fitness Circle Hip Bands are unmatched when it comes to resistance bands due to their durability and high quality. By providing three different resistance levels, REP Circle Hip Bands can help strengthen and stabilize your muscles around the hip joint—a great option for older people concerned about their joints. They are made with polyester and latex, and are about 12 inches long. These versatile bands are color-coded and labeled, so you can grab the resistance level you want and get to work.

An REP reviewer shared that they use the heaviest band for hip adductions while at their desk—an ideal way to keep moving at the office. In addition, you won't have to worry about these booty bands slipping or rolling when working out. Thanks to grip strips located on the inside of each band, these will stay in place for all your donkey kicks or duck walks. They’re sold both individually and in a bundle.

Pros:

• Color-coded and labeled for easy transitions
• Grip strips keep bands from slipping or rolling
• Variety of resistance

Cons:

• One review stated that shipping took some time

Best Resistance Bands for Glutes Kit: DB Method Booty Deluxe Kit

Key Features:

• Material: Natural rubber
• Resistance levels: 10 pounds and 45 pounds
• Length of booty band: 10.75 inches

When it comes to building muscle, the DB Method Booty Deluxe Kit has you covered. It comes with a 10-pound DreamBelt and 45-pound DreamBand Pro for added versatility and glute-building results. The ergonomic DreamBelt’s weight is evenly distributed in a soft belt that activates the stabilizer muscles around your hips. This also helps minimize risk of injury while keeping activation in your glutes. Plus, you can even use it for some upper body workouts like bicep curls or front arm raises.

The DreamBand Pro is designed to help you keep proper form and allow you to do advanced moves such as plies and sumo squats. This band has less resistance than the original band, but this is deliberate so that your lower body can be worked more freely and you can focus on proper form instead. Easily clip in with the snap buckle, and you're ready for your next muscle-building workout.

Erika Rayman, the creator of DB Method, took four years to create her product designed specifically for reactive neuromuscular training, which basically means you have to train your nerves and muscles to talk to each other. This technique is also known to increase performance and reduce injuries in athletes. Unlike some of the bands on this list, the equipment in this DB Method Deluxe Kit is sold separately on Amazon, though it’s more cost-effective to go with the kit directly from the DB store.

Pros:

• Weighted belt and booty band takes your workouts up a notch
• Improves mobility and muscle stabilization
• Designed based on neuromuscular training
• Allows wide range of motion

Cons:

• Expensive
• Some reviewers didn’t like the smell of the rubber booty band

Most Innovative Resistance Bands for Glutes: P.volve P.ball

Key Features:

• Material: Latex and rubber
• Resistance levels: Heavy
• Length: N/A

With this specific glute-resistance equipment, P.volve really stood out from the crowd. The patented P.ball is made to fit in the curve of your thighs—specifically targeting your inner and outer thighs and glutes. The wide strap can be used together with the ball or separately. Consider doing wall squats with the P.ball, with small presses with your inner thighs. Or you can use the heavy resistance band for your favorite glute exercises, making this quite versatile. The P.volve P.ball can even be used to target the pelvic floor which is quickly becoming more popular. 

The P.ball’s round shape will get more than one muscle group activated because you’ll be trying to remain steady as you workout. This combo makes for a great full-body workout. P.volve even has classes that include bodyweight exercises that you can try with a seven-day free trial while you wait for your shipment. Once your P.ball arrives you can try their resistance band exercises or do your own if you don’t want to get a membership.

Pros:

• Challenging and versatile
• Comes with an optional extender
• Ball and strap can be used individually
• P.volve has option for monthly online workout membership

Cons:

• Only one resistance level

Best Glute Resistance Bands for Pilates: Bala Bands

Key Features:

• Material: Woven fabric
• Resistance levels: Light, Medium, Heavy
• Length: 15 inches

Pilates typically involves bodyweight exercises, but resistance bands are also commonly used in this low-impact exercise. These beautiful Bala Bands are built with a woven fabric, designed to take your favorite pilates to the next level by giving you extra activation in your glute bridges, squats and 100s. Each resistance level is color-coded so you can easily remember which is which. The charcoal is heavy, sand is medium and the blush is light.

We chose them for the best glute resistance bands for pilates because they are made of a soft and stretchy woven fabric that won’t slide. Reviewers are raving about these glute bands. Marine B., a Bala reviewer, says, “The material they are made of make them much more comfortable then the traditional elastic ones and they don’t slip off or roll off.” Bala even makes one and two-pound ankle weights called Bala Bangles if you’re looking for even more resistance.

Pros:

• Made of a thick woven fabric that won’t slide
• Designed specifically for pilates, strength training and home workouts
• Come in two different muted color schemes
• Includes a carrying bag

Cons:

• Some reviewers said the resistance was not high enough

Best Multi-Purpose Resistance Bands for Glutes: Rogue Tube Bands

Key Features:

• Material: Latex
• Resistance levels: Very Light: 10 pounds, Light: 15 pounds, Medium: 30 pounds, Heavy: 40 pounds, Very Heavy: 50 pounds, Super Heavy: 60 pounds
• Length: 48 inches

Rogue Tube Bands come in six color-coded levels of resistance ranging from 10 pounds to 60 pounds, so you can start at beginner and progress to advanced. With their wide range of resistance, these glute bands are the best multi-purpose glute bands without the need for dumbbells. If you’re a beginner, you might consider starting with the light package that includes light to medium bands (10 to 30 pounds). If you’ve been on your fitness journey for a while and want a booty band with a challenge, the heavy package gives you the highest resistance bands (40 to 60 pounds). Or get all six in the complete package! Just throw them in your favorite gym bag and you’re ready for your next glute workout.

With these Rogue Tube Bands, you can strengthen your muscles without risking injury from free weights. Many reviewers on the Rogue website even commented that resistance band exercises with these tube bands were used in their physical therapy treatment to aid in their recovery.

Pros:

• Multiple resistance levels
• Color-coded bands
• Soft handles for easy grip

Cons:

• Short warranty of six months

Best Resistance Bands for Glutes Set: Rogue Loop Bands

Key Features:

• Material: Latex
• Resistance levels: Extra Light, Light, Medium, Heavy, Extra Heavy, Ultra Heavy
• Length: Nine-inch or 12-inch

If you prefer a hands-free option or loop bands, Rogue made our list yet again for one of the best glute resistance bands. Color-coded different resistance levels make it easy to grab and go or even double up with one of the heavier bands with a lighter one for an extra challenge. Plus, they’re sold in pairs or full sets which are budget-friendly and convenient to pack for a vacation or store in your home gym. Rogue even recommends these cost-effective bands if you’re a certified personal trainer or owner of a gym as one package could work for multiple gym-goers. If you do happen to snap one, which can happen with latex bands, they are much more affordable to replace. As you warm up or work on your deadlift, these Rogue Loop Bands will increase your mobility and help you gain strength.

Pros:

• Multiple resistance levels that are color-coded
• Affordable
• Two different lengths make it easy to find the right size for you

Cons:

• Higher likelihood of rolling due to latex material

Do Booty Bands Work?

Loop resistance bands target your glutes by adding resistance and shaping your muscles through consistent use. Your gains may take a bit more time if you’re solely using booty bands, which is why combining the use of bands with resistance training is highly recommended. A nice thing about resistance bands is that you can use them from your warm-up to your actual workout or even a nice burnout at the end of your workout.

They are designed to build strength over time thanks to their versatile resistance levels. If you really want to challenge yourself, make sure you’re increasing your resistance. Try doubling up with a medium and light band or two heavier bands for an extra challenge. If your knees fall in with your squats or glute exercises, you’ll need to go back down in resistance so you can keep proper form.

Resistance bands also improve your mobility and recovery so you’re ready to crush your next workout.

How to Use Resistance Bands for Glutes

There are multiple ways to use resistance bands to target your glutes. It’s safest to start by sitting on the floor to put on your bands so you don’t fall. Slip them around your ankles and then pull them up onto your thighs. When using latex bands, you'll want to make sure they are laying flat on your legs before starting your workout. If they happen to roll, just smooth them out again so you don’t have unnecessary discomfort. It’s also a good idea to make sure they are not sitting on your knees or joints—mid-thigh or a few inches above your knees is best. Too high up your leg and you’re more likely to notice your resistance band rolling.

Resistance Band Glute Workout Sample

Squats and glute bridges are two of the most common glute band exercises. However, you can also do many other exercises for your glutes, including single-leg kickbacks:

1. Start by sitting on the ground, and put a light to medium loop around one ankle and the arch of your other shoe.
2. Slowly come to standing and bend over so your back is flat.
3. Keeping your stabilizing leg (the one with the loop around your ankle) slightly bent, kickback your other foot until it’s straight behind you.
4. Bring the balancing leg forward and bend your knee once it’s reached your stabilizing leg.
5. Repeat with another kickback.
6. Depending on your comfort level, do eight to 15 reps; switch sides and do two to three sets.

Or, you can opt for a single leg deadlift:

1. Start in a standing position, and place a light to medium resistance band around the arch of your foot and grab the other part of the band with your opposite hand.
2. Keeping your back straight, slowly lower your opposite hand to your shin, with knees slightly bent.
3. Slowly come up to standing and repeat for 10-15 reps, and then switch sides.
4. Depending on your comfort level, do eight to 15 reps, switch sides and do two to three sets.

Any time you’re doing glute exercises, you can also activate your quads, hamstrings and inner thighs—chiseling your entire lower body.

How We Chose the Best Resistance Bands for Glutes

We considered a variety of factors when we rounded up our top picks for best resistance bands for your glutes. Material, resistance, length and customer reviews to name a few. Our goal was to provide you with a variety of bands to choose from, including weighted hip belts, fabric booty bands and latex loops. Different resistance levels help you build muscle over time and also create mobility and minimize injuries, but you want to make sure you’re getting a high-quality band that won’t rip after a couple of uses.

What to Look for When Choosing Resistance Bands for Glutes

Type

The type of resistance bands for your glutes depends on the kind of resistance band exercises you’re doing. If you want lower body activation before you head out for a run, consider doing a few squat reps with a lighter loop band or warm up your hamstrings with some standing donkey kicks. Maybe you want something multi-purpose like the Rogue Tube Bands with handles for a full-body workout, a complete kit or a wide variety of loop bands that you can double up on.

Material

Most booty bands are made of latex or rubber, but some fabric resistance bands like Bala Bands will be softer on bare skin and won’t pull your leg hairs. Choosing a band made with high-quality materials is important. Fabric booty bands are also known to roll less than their latex counterparts. Again, consider the kind of workout you’ll be doing and the workout leggings or shorts you’ll be wearing. Resistance bands do stretch over time, so if they’re made cheaply, they may overstretch and tear.

Grade or weight

Depending on your fitness level and goals, a variety of resistance levels (weight) will be helpful so you have somewhere to progress. If you’re a beginner, you may not want to start with a super heavy booty band. Lighter resistance will give you more range of motion, so consider the resistance band workout you plan on doing when purchasing your bands.

Price

Most booty bands are fairly budget-friendly, making them a no-brainer addition to your home gym. You should be able to find a set or individual bands that fit your budget. It is possible for more affordable bands to be as good as the more expensive ones.

Resistance band accessories

Resistance band accessories might include a door anchor that helps you work your upper body. A door anchor is nice to have for home workouts or even while you travel. Bands like the Rogue Tube Bands come with handles, or you can search on Amazon for other accessories like ankle straps. Others come with a carrying bag so they won’t get lost in your gym bag. Take a moment to consider which fitness accessories are essential to your routine and which might be nice-to-haves.

Resistance Bands for Glutes FAQs

Are booty bands effective?

Whether you’re doing glute bridges, a straight leg kickback or pilates, booty bands come in many resistance levels to accommodate your needs. They can be just as effective as free weights and work your supporting muscles like your hamstrings. Furthermore, they will take up minimal space in your gym bag or home gym. Booty bands also target the entire muscle group of your glutes, giving you shape and definition. Some of the bands listed here are next-level with their high resistance that will set your glutes on fire even more than a dumbbell workout because they keep your glutes under continuous tension. Though if you want to see muscle growth faster, combining booty band workouts with barbells or dumbbells is a good idea.

How often should you use booty bands?

It’s recommended to use booty bands two to three times a week to give your lower body time to recover. Try doing some bodyweight exercises to warm up before heading into your resistance band exercises. Consider using resistance bands for squats, single leg lunges, glute bridges or combine moves that also work your upper body for a full body workout. During your off-days, consider doing some cardio or upper-body exercises to relax your lower body.

How long does it take to see results from booty bands?

If you’re working out consistently, you will probably start to see results within three to four weeks. If you’re solely using booty bands without free weights, these gains may be slower to come but don’t give up! Like anything, good things take time, and booty bands do work. They're even used for lower body exercises in physical therapy. Some glute bands are smaller than regular resistance bands, called “mini bands.” Although a lighter resistance than tube bands, these smaller bands are low impact and still build strength by targeting the muscle groups in your lower body.

Final Thoughts

The best resistance bands are versatile, high quality and at the end of the day, the ones you think you’ll use most often. Consider the variety of factors listed here and the kind of workout you intend to do before you buy. They can be just as effective as a workout with free weights, and will increase your mobility and strengthen your stabilizing muscles. Resistance bands also increase your range of motion and are often used in physical therapy. Every user can benefit from resistance bands, from recovering athletes and beginners to older individuals. So next time you head to the gym or even if you're working out at home, be sure to grab your favorite elastic band.

Prices are accurate and items in stock as of publish time.