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Do Resistance Bands Really work??

Yes and we call them Booty Bands!

Booty Bands® Workouts Target each area of your Gluteus by combining isolation and compound exercises to create muscle tension using resistance that stimulates muscle cell hypertrophy.

7 Day Detox Challenge

Day 3

Build Your Booty

Targeting your Medius (Lifter) Maximus (Shaper) Minimus (Supporter) 

Giving you a sexy physique by creating better shaped BOOTY

Booty Bands® work similarly to free weights, but there are a few key differences: like dumbbells, barbells, or any other free weights, resistance bands provide external resistance that your muscles have to work against.

When you’re pushing against a resistance band during an exercise, your muscles have to engage to fight the tension. The biggest difference, though, is that resistance bands do not rely on gravity the way that free weights do. STILL GETTING RESULTS & Booty Bands® are ridiculously versatile.

In addition to SHAPING your Booty, Booty Bands® are often recommended by physicians and physical therapists for building glute strength, rehab, and proactive strengthening.

Here are my top favorite Exercises to use with a Resistance Band:

  • 1
  • Single Leg Hip Bridges — 20 reps

This next exercise is about isolations which means you will be working one leg at a time; putting most of the focus in that one glute. This ensures that you really feel the burn and that way – you will be firming, lifting and rounding that booty.

To start, place your Booty Band® (Resistance Band) just above your knees. Lie on your back with your hands at your sides, knees bent and feet planted firmly on the ground – hip-width distance apart. Squeeze your glutes and lift your hips a few inches off the ground to get into the bridge pose.

Extend your right leg out until it’s straight up. Lift and lower your hips. This is one rep. Continue for 20 reps and then switch to the other leg.

After you are done, try the Figure Four stretch to help relieve the muscle ache. To stretch, lie on the ground and cross one leg over the other with the ankle resting on the opposite knee. Hold this position and take steady, deep breaths.

  • 2
  • Scorpion Pumps — 20 reps

This is probably one of my favorite workouts and it is also blowing up with the Booty Bands’ members. In order to do the Scorpions, you will need a padded bench or something similar you can lay on. Although, you can choose whatever you want to do these on – I have seen a tree stump, a couch, a bed and even on top of a car. Just be safe and careful before you attempt these.

Start with your Booty Band® (Resistance Band) just above your knees. Lay face down on a stool or a flat surface with your hips right on the edge so that your legs (and knees) hang down vertically. Your spine should be in a neutral position and stay like this for the entire exercise. Bend your knees to a 90 degrees angle, touch your heels together and send your glutes straight up. Lift your feet up in an arc towards the ceiling until your thighs are parallel to the ground. Squeeze your glutes tightly at the top and pause for a few seconds while flexing your feet (Scorpion pose).

You will feel the burn, trust me. You’ve got this.
Slowly lower your legs back down to starting position. This is one rep.

  • 3
  • Hydrants— 10 reps both sides

To begin, place your Booty Band® (Resistance Bands) just above your knees.

Get on all fours (dog position) with your hands under your shoulders and knees under your hips. Engage your core muscles so that your spine is in a neutral position, neither arched or hunched. Without shifting your hips, lift you right knee out to the side. You want to aim to get your thigh parallel with the ground (this can require some flexibility so don’t be discouraged). You will look like a dog marking its territory at this stage.

Squeeze your glutes in this position for a few seconds before slowly returning to the starting position. This is one rep. You want to do 10 reps on each leg.

Make sure you keep your core engaged so you are not shifting your hips during the exercise. Try to keep constant resistance in the Booty Band® so if you don’t come all the way back down to the floor that is perfectly fine.

Here’s How Can Booty Bands & Barbells Help You!
We Empower Women into Lasting Transformations by Re-Educating about Weight-Loss and Providing the Tools to Cut Fat, Keep your Curves by Building Lean Muscle and Fueling the Body.

With 20 Years of Fitness education and After years of studying our community of over 100,000+ members we have learned what it takes to look and feel great!

Most yo-yo transformations, dieting, and lacking motivation are all due to miseducation. Skipping meals, excessive cardio, and aging can slow down your metabolism. There is a better way!

We focus on Cutting Fat & Keeping your Curves with resistance, fueling your body, and building lean muscle. (There is Strength in Every Woman, give Her the Right Tools).
Speed your Metabolism
Burn Fat Faster
Increase Energy
Boost your Mood
Get Toned & Sculpted
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Created by Women for Women! Passionately creating Lifelong Transformations, no matter your Age, Genetics, or Level. Welcome to the Booty Brigade!

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“IT’S MY ONE YEAR FITVERSARY!!! A year ago today, I stepped out of my comfort zone and I took my very first “before” picture. I had been in the Bootybands members group for a couple months and I was finally inspired to change. I’m so glad I did 💞😭 Seeing this transformation is so overwhelming for me because I’d been hiding behind my self-limiting beliefs for my entire life...

BootyBands Coach Daisy

I had my daughter 2 years ago and wanted to get rid of my 'pooch.' I haven't seen results like this with any other program. Love the support and motivation it comes with.


My heaviest point, a size 18/20, 200 lbs & 40” waist. Today I am now a size 6, 130 lbs & 26” waist!!!! Love my Booty Bands!”



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