In my opinion, everyone should have resistance bands at home for home workout or bring it with you to the gym.
They are perfect if you want to add mass on your upper glutes to get a nice shelf,and it will also give you rounder hips(increase your hip size due to muscle mass increased in the upper butt gluteus medius and minimus)
Also, bands are perfect for those who have trouble to feel the glutes working.
There are different kind of resistance of the bands, and I would by the resistance set.
Because you will need more resistance the stronger you get.and when/if you hit the strongest resistance,you can use two different resistance band at the same time to give you even more resistance!
Myself, I have one green(for my rehab in the past) and one blue,the blue one is quite hard
And I have not been Too strong yet.up to 20 reps for seated band abduction on it is hard for me ,but I can make it.
So,I have order 5 different resistance band to give me extra resistance and I think that would be enough for a looooong time.And if I need more, I will use several at one time to give a lot of resistance.
I will list a few of all exercises you can do with the band to hit your gluteus medius hard to get a perky butt:
* Seated band abduction
* Lateral band walk
* Fire hydrate
* Lying hip abduction
* Standing hip abduction
* Monster band walk
* Band clam shell
You can also use these exercises as a glute activation warm up before your real glute workout to really get a good glute workout that will increase your mind-muscle connection.
And/or use these in the end of your glute workout and do high reps to really pump up your glutes and make them big and plumped.
Use,let say 2-3 of them in every single glute workout,and vary from time to time.
Do them with full control,do not use momentum,think about which muscle group you are working with—->glutes,and it should be the glutes that will do most of the job here so it can work 100% and not 50%.
So do them slowly,and keep your mind on your glutes only , think “glutes”,like you are not anything but a glute muscle right now!