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Thread: Glute Bands

  1. #1
    Elite Texan69's Avatar
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    Glute Bands

    I promised my Ole lady I would do a leg workout with those glute bands with her. Leg press and all that with those bands around your thighs. I’m a little worried as I get closer to the workout haha. Do any of y’all use them and are they worth a damn or just some female fad.

    time to get peachy

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    Moderator BrotherIron's Avatar
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    I use them only as a means of warming up ie. monster walks forwards and backwards, lateral walks. It's a good way to get the hips, glutes, and abductors firing which is smart when you wanna squat or pull. I don't use them during the training though. I also perform goblet squats, SLDLS, glute bridges, planks, etc as part of the warm up before training.
    There are 2 kinds of pain in life... The pain of discipline and the pain of regret. Your choice...

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    We'll definitely need to see videos of you using them, to check your form.

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    Elite brock8282's Avatar
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    they are a complete trash that do absolutely nothing for glute development.

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    Moderator-San Jin's Avatar
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    Originally Posted by brock8282 View Post
    they are a complete trash that do absolutely nothing for glute development.
    Yes, but you do you feel about them?



    You are not entitled to your opinion.
    You are entitled to your informed opinion.
    No one is entitled to be ignorant.



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    Originally Posted by Jin View Post
    Yes, but you do you feel about them?

    whenever i see a girl doing glute bridges or squats with them i really want to go on a tangent about how the glutes work but then ill hear "but i feel it better" which will likely make me want to murder them.
    Or even worse when you see girls backwards in the the abductor machine for their "glutes" no... that's your piriformis you are feeling.

    oh and "mansplaining"
    Last edited by brock8282; 10-21-2020 at 04:40 PM.

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    Moderator-San Jin's Avatar
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    Originally Posted by brock8282 View Post
    whenever i see a girl doing glute bridges or squats with them i really want to go on a tangent about how the glutes work but then ill hear "but i feel it better" which will likely make me want to murder them.
    Or even worse when you see girls backwards in the the abductor machine for their "glutes" no... that's your piriformis you are feeling.

    oh and "mansplaining"
    Still not understanding the feelings behind the words.....


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    Senior Member Sicwun88's Avatar
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    Never use or used any of this! I've always stuck to the basic ol skool leg training!

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    Elite Uncle manny's Avatar
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    Like stated above they’re good for warming up and and waking the glutes up so they can fire when training. Not for an entire work out. I have some chics do some lunging with and bridges with them here And there but these chics go way overboard. Thanks to the IG booty builders that just got in from momma or down in Dominican republic on the cheap. They’re few natty booties out there but even those chics don’t realize they really got it from the basics, not the fluff.

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    Senior Member The Phoenix's Avatar
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    Originally Posted by Texan69 View Post
    I promised my Ole lady I would do a leg workout with those glute bands with her. Leg press and all that with those bands around your thighs. I’m a little worried as I get closer to the workout haha. Do any of y’all use them and are they worth a damn or just some female fad.

    time to get peachy
    They are good on bending bands to cresta negative resistance going down on your squats. Not around your legs but on the bar smith machine.



  15. #11
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    I don’t really work my glutes I besides the abductor machine at the end of my workout and I super set it with sumo squats with light weight
    I figure my squats and lunges hit my glutes enough

    what do y’all recommend for working glutes? So I can tell these banded booty builders how it’s done

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    Originally Posted by Texan69 View Post
    I don’t really work my glutes I besides the abductor machine at the end of my workout and I super set it with sumo squats with light weight
    I figure my squats and lunges hit my glutes enough

    what do y’all recommend for working glutes? So I can tell these banded booty builders how it’s done
    to work the glutes in the fully lengthened range feet high and slighlty wider then shoulder width is great but you cant fully shorten the glutes with this so things like glute bridges and romanian deadlifts with either a barbell or dumbells work very well for that. I like to teach glute dominant rdls by placing a resistance band around the waist that is set up to pull your hip backwards so the person is forced to focus on driving their hip forward to bring the weight up rather then simply using their back to lift the weight up and down
    Last edited by brock8282; 10-22-2020 at 09:16 AM.

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    https://www.instagram.com/p/BzbZxLQhkwS/

    heres link to a video demonstrating what i mean with the rdls, this is a stiff leg example but you get the point

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    Originally Posted by brock8282 View Post
    to work the glutes in the fully lengthened range feet high and slighlty wider then shoulder width is great but you cant fully shorten the glutes with this so things like glute bridges and romanian deadlifts with either a barbell or dumbells work very well for that. I like to teach glute dominant rdls by placing a resistance band around the waist that is set up to pull your hip backwards so the person is forced to focus on driving their hip forward to bring the weight up rather then simply using their back to lift the weight up and down
    to work the glutes in the fully lengthened range leg press with feet high and slightly wider then shoulder width*******************

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    Elite Lady Member xyokoma's Avatar
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    Originally Posted by brock8282 View Post
    they are a complete trash that do absolutely nothing for glute development.
    Have to disagree with you. Bands literally equal resistance. Resistance builds muscle. Not to mention bands can better help train glutes in angles machines just wont. Plenty of research data on bands specifically. Sorry but youre full of crap if youre going against basic biomechanics. Mansplaining suits you perfectly. No hate just facts.

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    Originally Posted by xyokoma View Post
    Have to disagree with you. Bands literally equal resistance. Resistance builds muscle. Not to mention bands can better help train glutes in angles machines just wont. Plenty of research data on bands specifically. Sorry but youre full of crap if youre going against basic biomechanics. Mansplaining suits you perfectly. No hate just facts.
    yes resistance bands work when the force is applied at the actual angles that the muscle works in but these "booty bands" apply force perpendicular to the angle that the glutes work in. They basically force you to apply a force of external rotation and glutes have absolutely nothing to do with that. SO sorry but i infact am not going against biomechanics. It would be similar to putting a band on your bicep to pull perpinduclar to the bicep and expecting it to make your bicep do more work when bicep curling.

    now it will certainly cause something to work more but that something is the hip external rotatation muscles. primarily the piriformis

  21. #17
    Senior Member dreamscraper's Avatar
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    IMO hook one end around something in a power rack and do tricep pushdowns with them. To me, push downs with bands are superior to a cable because the end range is the hardest part of the movement. I have a Westside blue strong band just for pushdowns pretty much but high rep band pushdowns are awesome. The burn is amazing.

    I thought I remember seeing Brett Contreras making some kind of hip thruster machine for bands that would work the glutes nice.

    Fitness industry loves to market cool gear to women to use in stupid ways though for some reason.

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    Elite Uncle manny's Avatar
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    Originally Posted by brock8282 View Post
    yes resistance bands work when the force is applied at the actual angles that the muscle works in but these "booty bands" apply force perpendicular to the angle that the glutes work in. They basically force you to apply a force of external rotation and glutes have absolutely nothing to do with that. SO sorry but i infact am not going against biomechanics. It would be similar to putting a band on your bicep to pull perpinduclar to the bicep and expecting it to make your bicep do more work
    now it will certainly cause something to work more but that something is the hip external rotatation muscles. primarily the piriformis

    Thats right, bands will emphasize external rotation of the hip, which is primarily the piriformis. However they also can emphasize hip abduction, depending on the exercise, which is glute med & min and your tfl.

    Majority of the stuff these chics do with the band is nonsense. They’ll do 100 difference stupid exercises with them but there are couple good ones.

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    Originally Posted by Uncle manny View Post
    Thats right, bands will emphasize external rotation of the hip, which is primarily the piriformis. However they also can emphasize hip abduction, depending on the exercise, which is glute med & min and your tfl.

    Majority of the stuff these chics do with the band is nonsense. They’ll do 100 difference stupid exercises with them but there are couple good ones.
    while i mostly agree with your post i just want to clarify and go a little deeper on how the glute medius and minimus work and why these booty bands are a poor choice for them.

    the glute med is still a hip extender but yes it does so in a plane that slighty abducts. But that doesnt mean put a band around your thighs while you do hip extensions, it means you hip extend with feet slightly wider then shoulder width and dont allow your knees to come in as you drive up.

    the glute min is an actual abductor yes in a slight extension plane. It is not trained by abducting in hip flexion though or the abductor machine. You would do standing abduction for it so that you are in a slight hip extension. This is mostly a stabilizing muscle in everyday use.

    these sound overly technical too explain which is why i generalized with the statement of the glutes not being external rotators.
    Last edited by brock8282; 10-22-2020 at 12:04 PM.

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    Glute bands? What the hell is this shit?

    Look we all know I'm ol' school but this firing muscles and activating things get done when you do one simple thing; squat. As for adding glute strength, my glutes are just fine and strong enough to even keep FD at bay.

    Tex, I'm married and know that sometimes you just got to shut up and play along or Wally ends up on bread for a long time; I get it. But at least get some ol' fashion squat in before the craziness. Truthfully, after squats, the rest is just fluff.
    Hard work beats talent when talent doesn’t work hard.

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