Booty bands — additionally known as hip circles, mini bands, or resistance bands — are form of like journey toiletries. They’re practical, straightforward to purchase in bulk, and match completely in your suitcase. Plus, they might help you get in a killer exercise whether or not you are at house, within the fitness center, or on the highway. I personally love utilizing material ones as a result of they do not slip and, in my expertise, last more. However as a lot as you may love them, as a lot as you may really feel your glutes burning if you do banded kickbacks or glute bridges, do booty bands truly construct muscle on the finish of the day? We requested two trainers for the lowdown.
Do Booty Bands Construct Muscle? Sure, however There is a Catch
James Shapiro, NASM-certified private coach and proprietor of Primal Energy Health, advised POPSUGAR that booty bands “create a discipline of resistance and may, by that definition, create muscle when going by means of a excessive quantity of coaching.” Charlee Atkins, CSCS, founding father of Le Sweat, agreed. “Booty band workout routines assist isolate and goal, and thus activate, the smaller glute muscle mass: glute minimus and glute medius,” she mentioned. That is particularly the case should you’re extra of a newbie who’s by no means used them earlier than.
Charlee continued, “Nonetheless, the vary of movement is proscribed and the quantity of resistance is proscribed to the heaviest band in your bunch.” There’s solely a lot development you may make with booty bands so, subsequently, it is more durable to realize progressive overload after a sure level. Your physique will finally get used to those bands, even the heaviest ones, and you may want to select up the weights.
Charlee mentioned that if you wish to develop your glutes, placing a big load in your physique with weights is the best approach to do this. The most effective butt-building workout routines, she famous, are ones that incorporate the next:
- Deadlift
- Squat
- Lunge
- Hip thrust
“These workout routines should be performed constantly and with resistance and thru as a lot vary of movement as attainable,” Charlee mentioned. Fewer reps are splendid the heavier the load is. Most booty band exercises often characteristic excessive reps, which promote endurance coaching greater than energy coaching, she defined.
If You are New to Working Out, You Can Use Booty Bands to Construct Muscle
Charlee mentioned that booty band and body weight workout routines are an awesome place to start out should you’re model new to understanding as a result of “you will note the outcomes.” Booty bands sometimes are available packs with a wide range of resistance ranges. Be sure to’re rising the depth — aka, upping the resistance — when workout routines begin getting straightforward (once more, that is the entire concept with progressive overload). James prompt that individuals first begin by utilizing a single band with low to medium resistance and slowly combine two bands (one across the ankles and one other above the knees). Try free booty band exercises right here, and one coach’s favourite banded glute workout routines for inspiration.
If You Aren’t New to Working Out, You Can Nonetheless Use Booty Bands to Construct Muscle
As talked about earlier, if you’re not new to train, it is time to begin including load and resistance to your exercises to realize development. As soon as you have conquered primary body weight and banded workout routines, add a barbell, kettlebell, or dumbbell, Charlee mentioned. A number of the exercises I do incorporate each weights and booty bands. Charlee famous that these bands are additionally nonetheless nice for warmups to activate the glutes and get essentially the most out of your exercise. The purpose is, weights are essential to develop your booty as soon as booty band workout routines alone aren’t difficult anymore.
So keep in mind to maintain altering it up, and in case your aim is to construct muscle, different points of your life outdoors of the fitness center want your consideration. Be sure to’re consuming sufficient energy full of protein, advanced carbs, and wholesome fat. Getting sufficient sleep and giving your self time to get well is essential, too.
