Booty Bands: What are they and should you get one?

In a previous post we talked about the benefits of resistance bands and I highlighted 5 great reasons to use resistance bands in your next workout. If you missed it, take a look here.

In this post I’m going to dive into a specific type of resistance band. We’re going to look at booty bands and why they should be something everyone has in their gym bag. But first…

What are resistance bands?

Resistance bands are used to create resistance in order to get full muscle fibre recruitment (i.e. work all the muscles). While you’re using them, they force the muscle fibres to contract which will help increase both muscular and bone strength.

Booty bands are resistance bands that have been specifically designed for lower body exercises. They have tougher resistance as your leg and glute muscles are stronger than your upper body muscles. The great thing about booty bands is that they’ll help you to learn and strengthen your muscles so your knees don’t cave in when you squat.

Lower body specific resistance bands are also made out of fabric rather than latex which means that they’re roll proof. They’ll also allow you to get more depth in your squats, donkey kicks, other lower body exercises.

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Did you know that you can buy my new fabric booty bands from my shop with worldwide shipping? My fabric bands are specifically designed for lower body exercises. They’re great for improving squat form, they’re built for durability, and they’re 100% roll proof and slip proof. Not only will you feel the burn but you will get the results you’ve always wanted. 

Whether you’re new to working out, or a complete expert, resistance bands are a great piece of equipment to keep in your gym bag.

Here are 5 booty band exercises you can do to strengthen your legs and glutes.

Lateral-Band Steps or Shuffles
What they do: Strengthen your glutes and quads.

One and One-Quarter Squats
What they do: Strengthen the glutes, quads, and hamstrings, while engaging the hip-abductor muscles to train correct knee position and stability.

Single-Leg Stands
What they do: Strengthen the quads and glutes to train correct knee position and stability.

Hip bridges
What they do: Target the glutes and hamstrings.

Standing Glute Kickbacks
What they do: Strengthen the glutes and hamstrings.


Remember, if you are unsure of anything, want advice or just to share your progress I’m only an email away. You can get in touch with me at and I will get back to you as soon as possible.

Alexia Clark