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Five Ways to Burn with a Booty Band

Let’s talk about the humble booty band. It may just be one of the most underrated pieces of equipment in a gym. The simple rubber band can take your workout from great to amazing and here’s why.

Predominantly used for lower body exercises (as the name suggests), booty bands are lightweight (often made from rubber) so you can take them pretty much anywhere; they’re inexpensive, meaning you won’t break the bank buying a packet or two; and they’re versatile, so you won’t get bored doing the same exercises over and over again. 

Contrary to what the name suggests, they’re not only for training your peach. With a little creativity you can also use booty bands for some added upper body resistance or for a pre-workout warm up - making them perfect for a full body workout when other equipment is scarce. Tuck it under your feet and use it for a bent over row, or as a single arm bicep curl, or loop it around each arm and go into a rear delt flythe opportunities are endless.  

You also have the added benefit of working against the force of gravity through the entire range of the exercises, not just during the peak of the contraction like most exercises that use a dumbbell or barbell for instance. This means your muscles are under tension for a longer period of time, ultimately resulting in a greater contraction (or in other words, a ridiculous burn). 

If you’re not yet convinced about the benefits of a booty band, here are five simple exercises utilising only a booty band that you can do anywhere from the comfort of your own home, at the gym, the park and beyond. Try them and feel the burn for yourself. 

Clams 

Glute Kick Backs

Glute Bridge Pulses

Squats

Half Squat Lateral Walk

Written by Melanie Richardson — Personal Trainer at Fort Training & Nutrition