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. But not all booty band workouts are effective.

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 any closed-loop resistance band used specifically for exercises targeting the gluteus maximus, medius, and minimus. The internet is full of booty band workouts claiming to build the glutes, but most fail to do so.

Common, lightweight booty bands only slightly increase the intensity of what otherwise would be a body-weight workout. Achieving muscular growth, however, requires heavy lifting 1, 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 donkey kicks 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 testosterone 2 (and yes, women need that to build muscle too) and triggers muscular hypertrophy. Combine heavy lifting with a high protein diet 3 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 choosing the right booty band will get you greater gains faster than weights will.

X3 banner with listed qualities

Resistance Bands for Bigger Glutes #

A set of X3 resistance booty bands

Not all resistance bands are created equal. Most of the lightweight looped bands you see in Booty Band YouTube videos just won’t offer enough resistance to trigger muscle growth.

X3 bands are strong enough to induce muscular hypertrophy and easier on the joints than weights, making it safer for you to work to fatigue. The X3 workout plan includes the only exercises you’ll ever need for a bigger, more sculpted buttocks.

Resistance Bands are Safer #

The glute bridge and barbell hip thrust are advanced exercises that put the spine and low back at risk. Putting significant force on a hyperextended, curved spine can easily herniate or damage disks. Trying to lift heavy and lift to fatigue with the spine in a compromised position makes little sense.

For 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 resistance 4 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 #

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.

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.

X3 banner with listed qualities


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