Booty bands are resistance bands that are used to tone and strengthen your glutes and thighs. With this fitness trend gaining popularity recently, many products have come onto the market; however, it is important to know that not all booty bands are created equal. Booty bands differ in their material, durability, tension, and aesthetic.
Booty band workouts are excellent tools for individuals who want to gain strength and build endurance. They are appropriate for women and men of all ages. Individuals recovering from hip or knee injuries can use booty bands to strengthen their quads, hamstrings, glute muscles, and hip stabilizers- they can help promote a return to function and prevent further injury.
What are Booty Bands?
Booty bands are extra durable resistance bands designed to specifically strengthen your hips, thighs, and glutes. Since our thighs and glutes are such large and powerful muscles, we need more resistance than a simple stretchy resistance band. Booty bands are designed to not roll up or down your legs when performing exercises, and will stay in place much more effectively than traditional resistance exercise bands.
Booty bands are often worn around the thighs to provide resistance to your butt muscles, such as your gluteus maximus, gluteus medius, and deep external rotator muscles. They can also be used to strengthen your lower body: namely your hamstrings, quads, and hip adductor muscles. A booty band workout can also be a great way to tone or shape your leg, butt, and hip muscles.
Best Booty Band Strengthening Exercises
- Clamshells: Clamshells strengthen your gluteus medius muscle, which is an important muscle for stabilizing your hip and preventing hip and knee pain. Bring the booty band around the middle of your thighs, and lay on your side. Roll your pelvis forward so that you are tipped forward at the hips. Bend your knees and bring your ankles together. Keeping your knees bent and your ankles together, bring your top knee away from your bottom knee.
- Donkey kick: Donkey kicks strengthen your gluteus maximus muscle, which is the “booty” muscle that creates most of the bulk of your buttocks. Loop the booty band around your mid-thigh. The starting position for this exercise is on your hands and knees. Keeping your pelvis level and not letting it tilt side to side, bring one knee off of the ground and kick your leg back towards the opposite side of the room, keeping your knee bent.
- Banded squat: Banded squats strengthen your quads, hamstrings, and hip stabilizers. Bring the band around your mid thigh. Hinge at your hips and, keeping your chest forward, bend your knees, keeping your knees in line with and behind your 1st toe. Then come back up to the starting position. Using a band with a squat helps activate your lateral quad muscles, since pushing out against the resistance of the band maintains a more effective hip and knee alignment during the exercise.
Related: The Best Resistance Bands (and Workouts You Can Do With Them)
Key Features to Consider When Buying Booty Bands
Material: Booty bands are available in different materials. The amount of resistance that you desire will have an impact on which type of material your booty band should be made of. Generally speaking, a fabric booty band offers more resistance than a rubber or plastic band, but there are some heavy resistance latex products on the market. Keep in mind that latex is a common allergic irritant on some skin types.
Durability: Natural latex bands are less likely to snap or fray than synthetic latex. Material bands will be more durable than latex bands, but are harder to clean. They can also fray over time, making them less appealing.
Size: Booty bands should be thick enough that the band does not roll up or down while performing exercises. It should also not fold or bunch up during movement. The band should be between three and five inches thick- any more or less than that and you will be getting too much or too little resistance.
Shape: Booty bands are commonly long rectangles that you loop around your legs. There are some resistance systems that include cables and loop around your waist and attach to your ankles. These are effective, but we would suggest opting for the more traditional booty band, especially if you are a beginner to resistance based glute and thigh workouts.
Strength: The material and size of the booty band plays into the strength of the band (how much resistance it gives your muscles). The wider the band the more resistance it will create. If you desire to use your booty bands for upper extremity and core workouts, getting one that offers a medium amount of resistance may be best. This will make your booty band more versatile for use in full-body workouts.
Related: At Home Strength Training Workouts for Women
Product Reviews – Best Booty Bands for Women’s Workouts
With so many options to choose from, booty bands can be an overwhelming purchase to make for a first-time buyer. This list reviews five of the best booty bands on the market to help you make the most informed choice for your personal fitness needs.
| Image | Product | |
|---|---|---|
Most versatile
| Victorem: Printed Hip Booty Bands
| View on Amazon |
Safest bet
| Recredo Booty Bands
| View on Amazon |
Great value
| Gymbee Booty Resistance Bands
| View on Amazon |
Best Online Presence
| Arena Booty Bands
| View on Amazon |
Heaviest Resistance
| GYMBANDIT- The Heavy Set
| View on Amazon |
With so many options to choose from, booty bands can be an overwhelming purchase to make for a first-time buyer. This list reviews five of the best booty bands on the market to help you make the most informed choice for your personal fitness needs.
Related: Post Workout Tips, Supplements, and Necessary Products for Women
Overall #1 Pick
Victorem: Printed Hip Booty Bands
- Three bands featuring low, medium, and high levels of resistance
- Lengths: 13.6, 14.9, 16.2 inches x 3.15 in.
- Improved stitching on band, improved comfort
- Mesh bag included for easy transport
- Aesthetically pleasing design
Pros:
- Three bands for different resistance levels, can do full body workout (arms, core) with lighter resistance band
- Easy transport in mesh bag
- Elastic and cotton blend material is durable, comfortable for exercise
- Non-roll gripping surface
Cons:
- Higher than average price point
- 90 day warranty on product
- May be too low of a resistance for experienced booty band users
Overall Rating: Most Versatile Booty Band
The Bottom Line: This product is great for booty band beginners, and those looking to minimize the amount of money they spend on at-home workout equipment. These booty bands can be used for full-body fitness, and their cute patterns help add to the appeal of exercising. For resistance band workout ideas, see our article on the Best Resistance Bands in 2020 and How to Workout With Them.
Recredo Booty Bands
- Three bands for varying levels of resistance
- Lengths: 12.2, 14.17, 15.74 in. x 3.15 in.
- Non-slip fabric
- Does not lose resistance with repeated use due to thicker material
- Comes with carrying case, ebook, and video demonstration of booty band exercises
Pros:
- Low price point
- Lifetime warranty
- Over 7,000 positive reviews on Amazon
- Three bands for different resistance levels
Cons:
- May cause skin irritation on bare skin
- Resistance may be too much for a beginner
- Cannot tumble dry when cleaning
Overall Rating: Best Low-Risk Purchase
The Bottom Line: These booty bands are a low-risk purchase, and can easily be purchased to see if booty bands are the right workout equipment for you. Nothing beats a lifetime warranty!
Gymbee Booty Resistance Bands
- Three resistance levels
- Each band is the same size, with varying levels of resistance due to fabric strength
- Resistance varies from 14 to 50 lbs.
Non-slip guarantee - Carry bag, exercise booklet, and video exercises included with purchase
Pros:
- Low price point
- 365 day warranty
- Inner grips keep bands in place, will not move or slide
- Extra durable, claims to last 3x longer than other booty bands
Cons:
- Hard to find and access video exercises, only available for ten days after purchase
- Resistance may be too light for experienced booty band users
- May be difficult to use for very slim or very curvy women, as there is no difference in size of bands
Overall Rating: Best Value Booty Band
The Bottom Line: These booty bands will not break your bank, and are a less expensive option as compared to other products on the market. The video exercises and carrying case are an extra bonus.
Arena Booty Bands
- Three bands that are the same size, but offer different resistance
- Resistance varies between 23 and 55 lbs.
- Carry case, workout guide, and online videos included with purchase
- Extra thick fabric will not stretch out or break
- Non-rolling and non-slip surface
Pros:
- 12 month warranty
- Online support group included with purchase, active Instagram page for workout program inspiration
- Reinforced seams for extra durability
- Woman owned and operated business
Cons:
- Highest price point
- Resistance may be too light for experienced booty band users
- May be difficult to use for very slim or very curvy women, as there is no difference in size
Overall Rating: Best Online Presence
The Bottom Line: If you really want to get into the world of booty band fitness, these are the bands for you. An online community and active social media presence will help you feel like a part of the fitness community, and challenge you with new and more challenging booty band exercises.
GYMBANDIT – The Heavy Set
- Three resistance bands of the same length, but different resistance
- Extra thick: 1.5, 1.7, and 2.0mm, making them the thickest bands available on the market
- Carry-bag included with purchase
- No-snap guarantee
- Eco-friendly
Pros:
- Good price point
- Easy to clean
- Made of 100% ethically sourced and natural latex
- Money back guarantee
Cons:
- May dig into thighs since no material lining
- Resistance may be too heavy for booty band beginners
- May be difficult to use for very curvy women, as there is no difference in size, and the bands are described as “mini”
Overall Rating: Best Booty Band for Heavy Resistance
The Bottom Line: If you’re an experienced athlete or booty band user and need an extra challenge, these booty bands are for you. Environmentally conscious individuals will appreciate the product’s ethically sourced and eco-friendly materials.
