Would you like to lift and tone your butt, but don’t necessarily like working out with dumbbells or barbells? An excellent alternative is resistance bands, with which you can train practically anywhere.
We present exercises with elastic bands for the buttocks, thanks to which you will not only shape, but also strengthen the muscles of the lower body, which will show in a better physical shape or help reduce back pain .
Resistance band training – effects
Our buttocks are made up of three muscles – gluteus maximus, gluteus medius and gluteus minimus. Besides the fact that we want them to be well-shaped and firm, it is worth remembering that they play an extremely important role in daily functions.
Because they work together, they allow movement of the lower body and provide support for maintaining an upright body position .
Hence the fact that regular butt training with resistance bands will be useful for people who spend most of the day sitting down and suffer from excessive tension in over-tightened hip flexors or have back pain or joint problems knees.
By adding resistance bands to your workout, you provide additional resistance to your glutes, which helps strengthen them and also allows you to engage smaller muscles.
By working with resistance bands, you will get more elastic and firmer skin and reduce the visibility of cellulite. You’ll also increase your range of motion, have better coordination and balance, and notice an improvement in your overall fitness .
How many times a week should we do the butt resistance band workout?
Perform butt exercises with resistance bands at least 2-3 times a week . The glutes are large muscles and with proper exercise technique, it’s a good idea to use a heavy load in their training. Of course, the resistance range should be adjusted according to individual needs and training level.
Do not forget the regeneration of the other parts of the body, so that the developed figure is proportional. The upper body and abdomen can also be strengthened and shaped with the help of exercise bands .
Can we build our butts with rubber bands?
Yes, it is possible to shape and build muscle mass in your butt using resistance bands. However, the best results will come from varied training, meaning also using heavier weights in the form of dumbbells or barbells.
As you get fitter and stronger, you can successfully stimulate this body part with both tools, meaning you can combine resistance band and free weight work into one exercise. Focus on varying the load, repetition intervals and pace.
It is worth remembering that in addition to exercise, diet (caloric surplus and protein intake of 1-2 g per kg of body weight) and recovery, but also genetics, are crucial in building the buttocks. Some people have a natural predisposition to build muscle mass quickly, but for others it takes more time and this requires a lot of patience and perseverance .
How long does it take to see the effects of rubber band exercises?
The first effects of regular physical exercises with rubber bands can be seen after only one month . As mentioned above, a significant influence on the time after which you will see your buttocks take on a pleasant appearance is not only the quantity and quality of training, but also your physique and the matters related to training – diet and recovery.
It is also important to activate your glutes properly, such as focusing on working your glutes for longer periods of time with them tense (hold the tension for a few seconds) and slowly return to the starting position . This will engage more muscle fibers and this will have a positive effect on building well-defined buttocks .
Butt Exercise Resistance Bands – Which One to Choose?
For glute training, mmini band and hip band work best . Both types of fitness bands are shaped like short loops of different colors to indicate the degree of resistance (yellow/pink/green are usually the lightest, blue/red are stronger and black/grey/purple are the strongest) .
In addition, the hip bands are made of a material that does not roll or move/slip, which significantly improves the comfort of exercises such as hip thrust, glute bridge or squats.
It’s best to get several different resistance bands so you can work on the correct technique for a particular movement with a lighter load range and then move up to a higher resistance.
To match the resistance range, try to do 15-20 repetitions with a particular elastic band – if you are able to do them without interruption, the load is adequate. If not, try a lower resistance band . You will find the exact instructions in our guide : Which exercise bands to choose ?
The rich selection of exercise bands from top manufacturers of training equipment: THORN FIT, DBX BUSHIDO, Spokey, PeachPerfect, HMS, MOVO or Schildkröt, you can find them on Sportano.ro.
Exercises with a band for the buttocks
Repeat each of the following exercises 10-15 times (for beginners), 15-20 times (for intermediates) or 15-30 (for advanced) in 2-3 sets and with relatively short rest periods between sets (30-60 s). If you are a beginner, start with low resistance bands.
Do you perform systematic physical exercises at an intermediate or advanced level? Opt for a mini band or hip band with medium or high resistance. You can also do each set with bands of a different resistance – start with the lighter bands and finish with the stronger ones. Are you ready to feel the fire in your butt ?
Deadlift with band
How to do it : Place the band on the middle of your foot and grab the other end with both hands. Stand shoulder-width apart. Straighten up (pull your shoulder blades toward your spine and down), always keeping your head as an extension of your spine.
Push your hips back and lower your torso until you feel a maximum stretch in the back of your thighs. Return to the starting position using your hips, the band behind your legs and your buttocks .
Tip : Can’t feel your butt? Make sure you only have your legs slightly bent at the knees, that your lower back isn’t rounded, and that you’re doing the movement by bending your hips and pushing them back, not by bending your legs at the knees first and lowering into a squat .
Hip thrust with band
Achievement : Wears a hip band/mini-band over the knees. Sit on a straight bench/box/bed and support your upper back on a stable support. Point your chin towards your cleavage and maintain these positions throughout the exercise.
Tighten the abdomen. Bend your legs to 90 degrees at the knees. Point your toes slightly outwards. Lift your hips and, stretching the band, straighten your hip joint .
Tip : To activate and feel your glutes better, pause for a few seconds at the top and slowly lower your hips back to the starting position. Make sure the lower back is not rounded .
Fire hydrant/Side leg extension with elastic band
How to do it : Grab a mini-band over your knees and get into a supported squat. Knees hip-width apart, hands shoulder-width apart. Tighten your abdomen and buttocks, the lumbar region should be in a neutral position. Raise your right leg bent at the knee to the side, maintain the movement and slowly lower it. Perform the appropriate number of repetitions and switch sides .
Tip : Point your toes toward you as you roll your leg out to the side. If the band is rolling, place it in such a way that on the left side it is below the knee, and on the leg you are training, above the knee .
Squats with a mini band
How to do it : Apply the elastics of the mini-band over the knee. Position your feet shoulder-width apart and point your toes slightly outwards. Bending your hips and knees at the same time, lower yourself to a depth that is comfortable for you (you will be able to keep your back straight and your feet fully on the floor). Stop the movement for 1-2 s and start to return to the starting position .
Indication : Keep the band slightly stretched at all times .
Hip lift with hip bands
How to do it : Place the band above your knees and lie on your back on the mat. Place your arms along your torso. Bend your legs at the knees – place your heels under your knees and your feet hip-width apart.
Lift your hips up until you straighten your hip joint (thighs and hips align) while bending your knees slightly outward so the band creates additional resistance. Hold the position for a few seconds and lower your hips back to the starting position .
Tip : Between repetitions, try to keep your buttocks 2-3 cm above the mat. To make the exercise more difficult, perform it on one leg .
Reversing bent legs on the side with the band/Clamshells
How to do it : Place the resistance band over your knees. Lie on your side, place your right forearm on the floor so that your right shoulder is above your right elbow. Bend your knees and hips to about 45 degrees and place your knees on top of each other.
Squeeze your left glute and bring your left leg over, pointing the knee toward the ceiling. Leave your feet together on the floor. Slowly lower your leg back down. Repeat the desired number and change the part .
Tip : The exercise will be more effective if you hold the knee up for 1-2 seconds, tensing the buttocks and abdominal muscles more .
Monster walking/side walk z mini band
How to do it : Stand hip-width apart, put a rubber band over your ankles and lower into a quarter or half squat. Keep your abdomen tight (navel to spine) and your back straight. Energetically drop your left leg out to the side and then bring your right leg into it. Don’t cross your legs. Take small, dynamic steps .
Tip: Lift your feet instead of sliding them on the floor. For a more intense workout, perform the exercise in a deeper squat position.
