What are Booty Bands (Blood Flow Restriction)?
Booty bands are bands that help increase blood flow to your body and bring back the definition of your muscles. With a blood flow restriction band, you can get more blood flow to your muscles and maximize muscle recovery, over all helping grow your glutes.
How do I wrap the bands to restrict blood flow to the glutes?
Wrap the XR Booty Bands around your upper thighs—right between your glutes and hamstrings.
Tighten them to about a 7 out of 10 for firmness. They should feel snug, but not painful. You should still be able to move and perform your exercises without numbness.
👖 Tip: Wear shorts or leggings to avoid wrapping directly on bare skin for comfort.
How do I train with blood flow restriction (BFR)?
Once your bands are on, use them during the end of your workout, especially after heavy lifts.
This is where you focus on lighter, high-rep glute exercises to build up lactic acid and get a strong pump.
Think: kickbacks, glute bridges, donkey kicks, abductions, etc.
🔁 Less weight, more burn = more booty gains.
How long should I wear the bands?
Keep them on for no more than 5-10 minutes at a time.
You can tighten them during your set and loosen them during rest to stay safe and comfortable.
How often should I use my booty bands?
Use them 1–3 times per week, preferably on leg/glute days.
They're perfect for adding intensity to your normal routine—without adding more weight.
