September 2, 2021

The Only Booty Band Workout You’ll Ever Need

A woman performs a deadlift with X3 Bar as part of a booty band workout

We pursue fitness for improved function, health, and longevity, but also aesthetics. No one can deny looking better helps us feel better. If you’re seeking a rounder, more plump booty, resistance band training is the most assured way to achieve results. Learn how to build the booty you want with safe, effective exercises and the right type of band.

The Booty Band

How to Build the Glutes

A booty band is a mini closed-loop resistance band used specifically for exercises that target the gluteus maximus, medius, and minimus. Typically, one stands inside the band while doing body-weight exercises such as glute bridges or lateral lunges, or traditional weight-lifting exercises such as squats and deadlifts. But incorporating booty bands into your calisthenics of weight-lifting routine doesn’t make these methods more effective at building muscle.

Common, lightweight booty bands may provide some alignment assistance when weight-lifting or intensify your donkey-kick routine, but they won’t make much of a difference when it comes to building muscle. Achieving muscular growth, however, requires heavy lifting1, and lifting to fatigue. There’s just no way around it.

For a resistance band glute workout that will give you results, you need to choose the right band and do the right exercises.

How to Build the Glutes

Building a booty requires a combination of heavy lifting, hormones, and nutrients. For women especially, doing glute bridges with a small-sized booty band and a low-calorie MyPlate diet is quite possibly the least efficient way to induce a change in body composition.

Lifting heavy stimulates testosterone2 (and yes, women need that to build muscle too) and triggers muscular hypertrophy. Combine heavy lifting with a high protein diet3 and you have a recipe for success.

In the gym, hip thrusts and glute bridges, squats, lunges, and deadlifts are the go-to moves for building legs and glutes. But what you might not know, is that variable resistance with X3 bar will trigger greater gains faster than your booty band with free weights will.

With X3, you train with greater force to trigger Greater Gains

Resistance Bands for Glutes

A set of X3 resistance booty bands

X3 employs resistance bands, but in a manner completely unlike the Booty Band set-up. With X3, glute-building movements such as squats and deadlifts are all you need, because these movements are made far more effective than when performed with weights. X3 is still more effective than weights plus booty bands.

In fact, with X3, you can lift up to seven times more weight in your strongest ranges, meaning X3 bands are strong enough to induce muscular hypertrophy while easier on the joints than weights, so it’s safer for you to work to fatigue.

What’s more, the X3 workout plan saves you time by including the only exercises you’ll ever need for a bigger, more sculpted buttocks in less than 10 minutes per day.

Resistance Bands are Safer

Common booty band exercises attempt to isolate the glutes in a way that isn’t safe, or simply makes no sense. The glute bridge and barbell hip thrust are advanced exercises that put the spine and low back at risk. When done with weights to build muscle, the significant force placed on a hyperextended, curved spine can easily herniate or damage disks.

Lateral lunges or lateral side steps are another booty band favorite. But the body doesn’t naturally move in this way, which makes this exercise among the least effective for triggering gains in the glutes.

When it comes to exercises such as squats and deadlifts, resistance bands such as X3 are not only more effective but easier on the joints. Eliminating joint pain and risk of damage allows you to safely load your muscles with the heavy resistance you need for muscle gain.

Resistance Bands are Smarter

Variable resistance4 is superior to the linear resistance weight lifting offers. Bands ease resistance at the weakest part of the lift where the joints are most heavily loaded and increase resistance where you need it most when the muscles are safely positioned to apply peak force.

The best resistance band exercises for legs and glutes are the same glute exercises you’d do at the gym, heavily loaded with a superior resistance band such as those included with X3.

The Only Booty Band Workout You Need

booty band workout with X3

The 12-week X3 workout program alternates between push days, pull days, and rest days. The program, in its entirety, will do wonders for your body composition by building muscle while burning fat. Glute-targeting exercises take place on both push and pull days.

For best results, it’s important to utilize proper form and perform each exercise to complete failure. After 15–40 complete reps, you’ll find you can no longer complete the full range of motion. Keep going. Performing shorter repetitions at the same slow pace lets you target more muscle tissue than free weights, or your little booty band, ever would.

Push Day Glute Exercises

Front Squat

X3 bar programming chooses the front squat because it’s biomechanically superior to the traditional back squat. This booty-building movement targets the gluteus maximus, quadriceps, and hamstrings. As with all X3 movements, you’ll also recruit stabilizing muscles such as the core.

Split Squat

The Split Squat is introduced in week 9, as proper execution requires balance, strength, and a high level of metabolic conditioning and breath control. Working one leg and one glute at a time is ultimately superior. Again, complete each set to total failure for the greatest gains.

Pull Day


The X3 deadlift slightly differs from a traditional barbell deadlift but with a greater impact on glute development. You’ll start from a higher position than you would with a barbell. This prevents common deadlift injuries and focuses on fatiguing you within the strongest range of motion. The deadlift strengthens the glutes and hamstrings.

Bent-Over Row

The bent-over row targets the posterior deltoids and lats, but if you’re in the right position, it also recruits your hamstrings and glutes. Bend at the waist with a flat back, slightly bend your knees, and reach your booty back to maintain a neutral spine.

A portable, all-in-one home gym system

Keep It Simple

Building a better booty doesn’t have to be complicated. Squats and deadlifts will tone and contour your glutes, but these results will only be visible with a strong, low-fat body composition. For that, you need an effective total-body strength training program and a proper diet. X3 programming is an evidence-based method and the only booty band workout you’ll ever need.

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