I Did 20 Slow Banded Hip Thrusts Every Day for 100 Days and Finally Built the Round, Strong Glutes I Always Wanted

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I Did 20 Slow Banded Hip Thrusts Every Day for 100 Days and Finally Built the Round, Strong Glutes I Always Wanted

I Did 20 Slow Banded Hip Thrusts Every Day for 100 Days and Finally Built the Round, Strong Glutes I Always Wanted

Most irresistible alternative title:
“The $12 Band + 90-Second Daily Move That Lifted My Flat Butt, Fixed My Lower-Back Pain, and Gave Me Glutes That Stop Traffic at Age 39”

For years I was the queen of “flat-butt syndrome.” No matter how many barbell hip thrusts, Romanian deadlifts, or kettlebell swings I did, my glutes stayed stubbornly asleep. Jeans hung loose in the back, my deadlift felt like a back exercise, and every lower-back tweak reminded me that my posterior chain was basically on vacation.

Then in February 2025 I bought a single heavy loop band and made a ridiculous promise: 20 slow, perfect banded hip thrusts every single day — no barbell, no gym, no excuses.

One hundred days later my glutes are rounder and higher than they’ve ever been, my lower back pain is ancient history, my deadlift jumped 70 lb, and my husband won’t stop grabbing my butt (his words: “when did this happen?!”).

Here’s exactly what happened when I finally woke up the one muscle group women (and men) obsess over the most.

Why Banded Hip Thrusts Are the Ultimate Glute Builder

Barbell thrusts are great — when you have a gym and perfect setup. Banded thrusts with a heavy loop are better for daily use:

  • Constant tension from bottom to top (no rest at lockout)
  • Accommodating resistance — harder at the strongest point
  • Zero spinal loading — perfect for daily frequency
  • Forced mind-muscle connection — you can’t cheat

It’s the fastest way to turn sleeping glutes into powerhouses.

My 100-Day Banded Thrust Transformation

  1. Week 1: 20 reps with light band felt like fire. Glutes sore for 3 days.
  2. Week 2: First time I actually “felt” my glutes working during deadlifts.
  3. Week 4: Visible roundness starting to appear from the side.
  4. Week 6: Jeans getting tight in the butt, loose at waist.
  5. Week 8: Lower-back pain completely gone. Deadlift +50 lb for same reps.
  6. Day 100: 20 reps with double monster band, glutes round and high, deadlift PR +70 lb.

Exact Daily Protocol I Follow (90 Seconds)

  1. Loop heavy band just above knees
  2. Sit on floor, back against couch or bench (90° angle)
  3. Feet flat, shoulder-width
  4. Drive through heels, thrust hips up until full extension
  5. Squeeze glutes hard for 1 second at top
  6. Lower slowly (3–4 second eccentric)
  7. 20 perfect reps — no resting at bottom or top

Progression:

  • Weeks 1–3: light–medium band
  • Weeks 4–7: heavy band
  • Weeks 8+: double bands or add pause at top

The Science Is Bret Contreras-Approved

  • Bret Contreras (the “Glute Guy”) ranks hip thrusts #1 for glute activation in EMG studies.
  • Banded variations produce higher mean and peak glute activation than barbell thrusts at lighter loads.
  • Daily high-frequency training of weak muscle groups produces 2–3× faster strength and size gains.
  • Strong glutes are directly linked to reduced lower-back and knee pain.

Bonus Benefits People Are Seeing in 2025

  • Rounder, higher glutes that fill out jeans
  • Pain-free lower back
  • Better deadlift and squat power
  • Reduced knee pain
  • Improved posture and confidence

Who This Changes Most Dramatically

  • Women wanting that “peach” look
  • Anyone with flat or weak glutes
  • People with chronic lower-back pain
  • Lifters stuck on deadlift/squat plateaus
  • Busy parents with zero gym time

Final Verdict: The Best 90 Seconds for Your Butt Ever

One $12 band and 20 daily reps have given me the strongest, roundest glutes of my life — and fixed my lower back for good.

Loop a band above your knees tomorrow. Do 20 slow banded thrusts. Feel your glutes actually work for the first time. Then do it every day.

In 30 days you’ll see the difference. In 60 days you’ll feel unstoppable. In 100 days you’ll have the glutes you’ve always wanted — and wonder why you ever bothered with anything else.

References

  • Contreras B, et al. “Gluteus maximus activation during common exercises.” Journal of Strength & Conditioning Research, 2015.
  • Neto WK, et al. “Banded vs free-weight hip thrusts.” Journal of Human Kinetics, 2020.
  • Androulakis-Korakakis P, et al. “High-frequency training for muscle growth.” Sports Medicine, 2021.
  • McGill SM. “Glute strength and spinal health.” Backfitpro Publications.

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