Booty Bands: Latex vs Fabric Which Are Better

If you’re on a mission to build that perfect peach, resistance bands are an absolute must-have in your workout arsenal.

Trust me, you won’t be disappointed.

Personally, I can tell you that including these bands in my lower body workouts was a game changer.  The burn is real!  

They’re amazing for activating those glutes and giving you that extra push you need.

Now, let’s talk about bands.

The small loop bands that wrap around your legs are perfect for targeting the booty. 

They have several names – mini bands, booty bands, and glute bands – just to name a few.

These bands also come in different materials, with mini bands made of latex and booty/glute bands made of woven elastic material.

But, with so many band options to choose from – it can be tricky to decide which one is right for you.  Each has its pros and cons.

To help you decide which one to choose, we’ll explore the differences and benefits of each in this article. 

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Are Booty Bands Beneficial?

The quick answer is Yes! 

I’m always on the lookout for new ways to make my workouts more effective. That’s when I discovered booty bands.  

I was immediately intrigued about their potential as an alternative to weights and gym equipment.    

So, are you wondering if they are the right piece of equipment for you? 

Let’s look at a few benefits.

Are They Worth the Investment?

If you are trying to build that perfect peach, resistance bands can give you that much needed extra boost to get you there. 

Not only are they super portable, allowing you to take them anywhere and use them anytime, but they’re also cost-effective compared to other gym equipment.

Some people struggle to activate their glutes and get the booty gains they want.

These little bands will cause your glutes to activate quickly and help you reach your goals faster.

Plus, they also work to strengthen your hips and legs, which will enhance your performance in all fitness areas like running, jumping, and balancing – as well as helping to prevent injuries to your knees, hips, and lower back.

By keeping your muscles activated and engaged throughout the entire exercise, the bands help maintain good form, preventing bad form that can cause injuries or hinder your progress.

They’re also joint-friendly, decreasing pressure on your joints – when used correctly.

If you aim to build lower body strength and stability, improve hip mobility, and pop that booty, resistance bands are essential.

There are pros and cons to both latex and fabric booty bands.

So, let’s dive in to find which one will work best for you. 

Fabric Bands


 1.  They stay in place. 

Fabric bands are usually wider and thicker than the latex bands. 

They also have a few rows of woven rubber material on the inside.

This helps them to stay in place so that you don’t have to worry about them moving around or rolling up or down your legs. 

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I know that I dealt with the latex band rolling up all of the time – it was extremely annoying to have to stop and unroll the bands mid workout!

2.  Strengthening

The fabric booty bands have more resistance. 

They are made of woven elastic and are wider than traditional resistance bands. 

Therefore, they don’t have as much give as the latex mini bands.

Since they come in 3 different levels of resistance you can go up or down on resistance depending on your fitness level and the exercise you’re doing.  

3.  Life Expectancy Of Bands

The fabric booty bands are very strong, they should not rip or tear. 

They hold their shape and resistance well. 

They’re also more durable, and it would take a lot of use and force to destroy them. 

4.  Comfort

Fabric bands do not roll therefore they do not pinch your skin or pull all of your leg hairs out!

They remain where you put them, so they are much more comfortable than the latex bands.

5.  Appearance

The fabric bands or booty bands come in different colors and patterns.  So, you can always find a cute set that fits your personality.

For some people this may not be a big deal.

But for me, anytime I can add something cute or “girly” to my workouts I think it’s a plus and helps to keep me going,

Booty Bands - strengthening legs for cycling


1.  Limited Uses

They are called booty bands for a reason.

Since the fabric bands do not have as much give or stretch to them – they are fabulous for booty and lower body workout. 

However, they are not as good for upper body work. 

You are pretty much limited to just the lower body when using them. 

2.  A Lot Of Resistance

For some lower body exercises they have too much resistance.  It makes doing the exercise difficult so the mini latex bands may work better.

You may want to start out with the latex bands and build up to the fabric bands.

3.  Limited Resistance Options

The fabric bands usually come in a set of 3, light, medium and heavy. 

But sometimes they are sold individually. So, finding the right resistance may be more difficult.

The mini latex bands usually come in a set of 5 very light, light, medium, heavy and very heavy. 

This gives you more options with the exercises. 

Latex Bands

Latex bands or mini bands are also great for booty work.  However, they also have pros and cons.


 1.  More Versatile

Latex mini bands are great for booty and lower body workouts, but they also work well for upper body work. 

This is because they have more stretch than the fabric bands do.

2.  More Resistance Options

The latex bands come in sets of 5, extra light, light, medium, heavy and very heavy.  

Fabric bands come in sets of only 1-3. 

This gives you more options with different exercises. 

3.  Life Expectancy Of Latex Bands

Mini bands are very resilient.  They can take a lot of pressure and still keep their resistance. 

However, you do need to be more careful when using them.

Make sure not to place them against concrete or rocks.  This can cause them to break down faster.

4.  Cost

Latex bands are very inexpensive. 

You can get a set of 5 bands for around $10.00. 

That is pretty good for the number of exercises that you can do with them. 

5.  Keeping Them Clean

The latex bands are much easier to keep clean. 

You can usually clean them with just a wet cloth.

loop bands


1.  Allergies

For anyone with a latex allergy this is obviously not the band for you.

2.  Comfort

Since they are thinner and narrower, they can roll up or down your legs during a workout. 

This can pull on your leg hair and pinch your skin. 

I would advise you to use them with yoga pants vs shorts. 

3.  Less Resistance

Because they are made of latex and not woven fabric, they have more stretch to them. 

Therefore, they do not add as much resistance as the fabric bands.

This may be a pro or plus for a beginner – since you may not need as much resistance to feel the burn.

4.  They Do Not Stay In Place Easily

Latex bands will roll up and down the leg which can get very annoying during the workout. 

You may even want to remove them because it makes the exercise more difficult. 

Can Resistance Bands Build Muscle?


Resistance bands are an amazing strengthening tool.  You can do any exercise with resistnace bands that you can do with weights.

They will activate the glutes very quickly for sure!

You can use them alone or with your free weights and dumbbells for some added resistance.  

Either way they will give you an amazing muscle building workout.  

7 Good Booty Exercises With Resistance Bands

Booty Bands or Mini latex bands can be used alone or with free weights.  

They can and will increase the resistance to give you a smally booty pop!

Here are just a few exercises that you can do with the bands. 

You can also find some more exercises with pictures in this article.

1.  Lateral Walks

  • Place the bands either above your knees or above the ankles.  Above the knee will give you more resistance during the exercise.
  • Start out in a half squat and step your right foot out to the side.
  • Bring the left foot towards the right foot but do not put feet together or the band may fall.
  • Step the right foot out again and then bring the left foot over.
  • Repeat in one direction 4-6 times depending on your space and then go in the other direction 4-6 times.

2.  Squats

You can do this exercise with just the band, or you can take it up a notch by adding free weights. 

  • Place a resistance band above your knees.
  • Start with legs hip distance apart or for sumo squats take your feet out further. 
  • With your back slightly arched squat down. 
  • Your booty should be at knee level or below. 
  • Be sure to push the knees out against the bands. 
  • Return to standing and then repeat.

3.  Clamshells

  • Place the resistance band around your legs above the knees
  • Lie on your side on the floor
  • Place on one hand on the hip that is facing the ceiling
  • Keep your feet together and bend your knees to 45 degrees.
  • Lift the top knee as far as you can.  Hold for a few seconds
  • They release the knee down
  • You should feel this in your hips and glutes.
  • Repeat the exercise 10-12 times.
  • Then roll onto the other side and repeat.

4.  Bridge Thrusts

  • Lie on your back, arms at your side
  • Place the band above your knees
  • Lift your hips as high as possible keeping upper body relaxed.
  • Squeeze your glutes as you push out against the band and hold for a few seconds
  • Return your hips to the floor
  • Repeat 10-12 times.

5.  Fire Hydrants

  • Place the band above your knees
  • Get down onto your hands and knees
  • Lift one knee out to the side while keeping knee bent
  • Return the knee to the floor
  • Repeat 10-12 times.
  • Then switch legs and repeat on the other side.

6.  Seated Abductions

  • Start by sitting on a bench or chair with legs bent and feet planted on floor
  • Place the band around the legs above the knees
  • Sit straight up
  • Push legs outward slowly against the bands
  • Then slowly return to center. 
  • Repeat 10-12 times

7.  Side Leg Lifts

  • Start with band around your legs above the knees
  • Lie on one side
  • Bend the leg that is against the ground about 45 degrees
  • Keep the top leg straight
  • Keep the body in line with the top leg. Do not lean forward or backward
  • Raise the top leg as far as possible without moving the lower leg.
  • Lower the leg and then repeat. 
  • Roll onto the other side and repeat on that side.

My Conclusion

So, what is the best resistance band for working your booty?

Well, as you can see it just depends on what you are looking for!

Some people may find the fabric bands to be a better option while others feel that the latex ones work best for them.  

I personally use both, there are some exercises such as side leg lifts and clam shells that for me require less resistance.  So, in order for me to keep good form, I go for my latex bands.

While other exercises work better with more resistance such as squats, lateral walks and glute bridges.  

So, for them I pull out my booty bands.

You do you!  Use the bands that work best for you and your fitness level.  Just make sure that you don’t compromise your form.

You will be enjoying the burn in no time, regardless of the band that you chose.

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