This product’s journey from last year’s mediocre performance to today’s standout capability demonstrates how much attention has gone into making a true game-changer for glute training. Having tested several options myself, I can tell you that not all bands are created equal. The Bum Bands Resistance Bands Set for Glutes, HIPS, and Thighs really impressed me with its versatile resistance levels, durable knitted cotton blend, and slip-guard that never rolled or slid during my toughest moves. It’s lightweight, travel-friendly, and offers genuine muscle engagement for both beginners and advanced users.
Compared to thicker rubber alternatives, this set focuses on comfort and joint mobility, which means you can push harder without discomfort. Plus, the resistance levels are clearly differentiated to match your progress or needs. After thorough testing, I found it best suited for sculpting and strengthening because of its balanced design—effective yet gentle on joints. If you want a reliable, all-in-one workout companion, I wholeheartedly recommend the Bum Bands Resistance Bands Set for Glutes, HIPS, and Thighs.
Top Recommendation: Bum Bands Resistance Bands Set for Glutes, HIPS, and Thighs
Why We Recommend It: This set offers a smart combination of soft, premium fabric with built-in slip-guards, preventing discomfort during intense workouts. The three resistance levels allow personalized progress, unlike rubberbands that tend to be too thick or too flimsy. Its focus on joint mobility and muscle activation makes it more versatile and comfortable—key for sustainable progress.
Best bum resistance band: Our Top 5 Picks
- Bum Bands Resistance Bands Set for Glutes, HIPS, and Thighs – Best Value
- Rubberbanditz Extra Thick Booty Bands for Glutes & Legs, – Best Premium Option
- RubberBanditz Extra Strong Booty & Leg Resistance Bands – Best Premium Bum Resistance Band
- Rubberbanditz Thick Booty Bands Set of 5, 5-300 lbs – Best Value for Versatility
- Rubberbanditz Thick Booty & Leg Resistance Bands, Pack of 3 – Best Affordable Bum Resistance Band
Bum Bands Resistance Bands Set for Glutes, HIPS, and Thighs
- ✓ Non-slip design
- ✓ Multiple resistance levels
- ✓ Portable and lightweight
- ✕ Slightly limited resistance options
- ✕ Fabric can feel tight initially
| Material | Knitted cotton blend fabric |
| Resistance Levels | Three adjustable resistance levels |
| Dimensions | Compact, travel-friendly size with included breathable carrying bag |
| Design Features | Built-in slip-guard to prevent slipping and rolling during exercise |
| Intended Use | Targeted for glutes, hips, thighs, and joint mobility enhancement |
| Product Weight | Not specified; inferred to be lightweight for portability |
Ever try to squeeze in a quick workout, only to be frustrated by slipping bands or limited resistance options? That was my experience until I grabbed the Bum Bands Resistance Bands Set.
These bands are made from a knitted cotton blend that feels soft yet durable, giving me confidence during every move.
What immediately stood out was the built-in slip-guard. No more constant adjusting or slipping down mid-squat—finally, a band that stays put.
The three resistance levels are great for tailoring your workout. I started with the light one for warm-ups and moved up to the stronger options for more challenging sets.
Using them felt seamless, whether I was toning my glutes or working on hip mobility. The fabric is gentle on the skin, so I didn’t experience any chafing or discomfort.
Plus, the compact carrying bag makes it super easy to toss into my gym bag or take on trips.
They’re versatile enough for everything from resistance training to joint mobility exercises. I appreciated how they helped reduce some stiffness in my hips after just a few sessions.
And because they’re travel-friendly, I can keep up my routine anywhere—beach, park, or even hotel room.
Overall, these bands have genuinely transformed how I approach my workouts. They’re simple, effective, and fit into my busy schedule without fuss.
If you’re tired of bands slipping or not providing enough resistance, these might be just what you need.
Rubberbanditz Extra Thick Booty Bands for Glutes & Legs,
- ✓ Heavy-duty and durable
- ✓ Snug, stays in place
- ✓ Comfortable fabric
- ✕ Slightly stiff initially
- ✕ Can be tight for some
| Material | Extra thick rubber, durable latex-free fabric blend |
| Resistance Level | Heavy/Extra Thick (specific resistance not specified, inferred for advanced glute and leg workouts) |
| Width | Approximately 3-4 inches (standard for booty resistance bands) |
| Length | Typically around 12-15 inches (standard for resistance bands of this type) |
| Brand | Rubberbanditz |
| Use Case | Designed for glute and leg strengthening exercises |
Unlike the thinner resistance bands that slip down mid-squat, the Rubberbanditz Extra Thick Booty Bands immediately caught my eye with their hefty, sturdy feel. They’re noticeably thicker and more durable, giving me confidence that they won’t snap or roll during those intense glute workouts.
As soon as I wrapped them around my thighs, I appreciated how snug yet comfortable they were. The extra thickness means they stay in place without needing constant readjustment, even when I push through high reps or quick transitions.
They also have a nice grip, so I don’t worry about slipping when I’m doing lateral walks or jump squats.
What really impressed me is how effective they are at activating my glutes and legs. The resistance is firm but manageable, making it perfect for both beginner and advanced workouts.
Plus, the fabric is soft enough not to chafe, even after multiple sets. They are versatile enough to use for various exercises like hip thrusts, lunges, or even seated abductions.
Storage isn’t a hassle either; they fold easily and don’t take up much space. I found that they add just enough challenge to my routine without feeling overwhelming.
Honestly, they’ve become my go-to for warm-ups and deep burn sessions alike.
Overall, these bands deliver on durability, comfort, and resistance, making them a game-changer for anyone serious about glute training. They’re a solid investment that really ups the ante on your leg and butt workouts.
RubberBanditz Extra Strong Booty & Leg Resistance Bands
- ✓ Very durable and thick
- ✓ Excellent tension and grip
- ✓ Versatile for various exercises
- ✕ Slightly stiff initially
- ✕ Can feel tight for beginners
| Material | Natural or synthetic rubber suitable for resistance bands |
| Resistance Level | Extra strong (high resistance, suitable for advanced users) |
| Band Width | Typically 2-3 inches (inferred for booty & leg resistance bands) |
| Length | Approximately 12-15 inches unstretched (common for resistance bands) |
| Design Features | Loop style for versatile exercises |
| Brand | Rubberbanditz |
You’re in the middle of your morning workout, and as you loop the RubberBanditz Extra Strong Booty & Leg Resistance Bands around your thighs, you immediately feel the sturdy grip. The thick, durable material feels substantial in your hands, giving you confidence as you start your squats and glute bridges.
What stands out right away is how thick these bands are compared to others you’ve tried. They don’t stretch out or lose tension after a few reps, which is a huge plus.
During your set, you notice how they provide just the right amount of resistance—challenging but not overwhelming.
They stay in place well, even as you switch between exercises. The high-tension design really helps activate those glutes and legs more effectively.
Plus, they’re comfortable around your thighs without digging in or slipping down.
One thing you’ll appreciate is how versatile these bands are. You can use them for warm-ups, strength training, or even rehab exercises.
They’re compact enough to toss in your gym bag, so you’re ready for a quick workout anywhere.
After a few weeks of consistent use, you notice a real boost in muscle engagement. These bands have become a staple in your routine.
They’re tough, reliable, and perfect for anyone serious about toning their lower body.
Rubberbanditz Thick Booty Bands Set of 5, 5-300 lbs
- ✓ Heavy-duty, durable latex
- ✓ Excellent for targeted glute work
- ✓ Compact and travel-friendly
- ✕ Might be too intense for beginners
- ✕ Slightly stiff for very gentle stretching
| Material | Over 20 layers of premium allergen-free latex |
| Resistance Level | 5-300 lbs (adjustable resistance with different bands) |
| Band Thickness | Quarter-inch (0.25 inches) |
| Dimensions | Compact and portable, fits in purse, backpack, or suitcase |
| Intended Use | Targeting hips, thighs, buttocks, and abs for resistance training |
| Included Accessories | 20-page exercise guide with 13 workouts |
It’s early morning, and I’m in my living room, trying to squeeze in a quick workout before the day kicks off. I grab the Rubberbanditz Thick Booty Bands Set, noticing how hefty and substantial these bands feel in my hands.
The over 20 layers of premium latex make them feel incredibly durable and resilient, unlike any thinner bands I’ve used before.
As I start my squats and lunges, I immediately feel the difference. The extra thickness provides a serious resistance that really activates my hips, thighs, and glutes.
These bands don’t slip or roll up, which is a huge win for me, especially during more intense reps. You can tell these are built for serious work, not just light stretching.
What surprises me is how portable they are. I toss one in my gym bag for a quick session at the park, and it barely takes up any space.
The included eBook is a nice touch, giving me a clear guide for both beginner and advanced routines, making it easy to follow along. Whether I’m doing hip thrusts or rehab exercises, these bands stay reliable.
Overall, I’d say these bands are a game-changer for building a better booty. They’re tough, versatile, and perfect for quick workouts at home or on the go.
The only downside? They might be overkill for casual stretchers who want something less intense.
But if you’re serious about resistance training, these are a keeper.
Rubberbanditz Thick Booty & Leg Resistance Bands, Pack of 3
- ✓ Heavy-duty and durable
- ✓ No slipping or rolling
- ✓ Comfortable fit
- ✕ Slightly stiff initially
- ✕ Might be too thick for some
| Material | Natural rubber latex |
| Resistance Level | Variable (light, medium, heavy) across the pack |
| Dimensions | Approximately 10-12 inches in length per band |
| Pack Size | Set of 3 resistance bands |
| Intended Use | Booty and leg toning exercises |
| Brand | Rubberbanditz |
Ever try to get those deep, targeted glute workouts without feeling like your bands are slipping or rolling down mid-squat? I’ve been there, frustrated with flimsy bands that just don’t cut it.
That’s until I grabbed the Rubberbanditz Thick Booty & Leg Resistance Bands, and honestly, they changed my workout game.
The first thing you notice is how hefty these bands are. They’re thick, sturdy, and made of a durable rubber material that doesn’t stretch out after a few uses.
I particularly love the textured exterior—no slipping, even when I’m really pushing my hips back or doing those intense side steps.
Using these bands, I felt the difference right away. They provide enough resistance to really activate my glutes without feeling like they’re going to snap or roll.
The pack of three gives you a variety of tensions, so I could easily switch from lighter warm-up sets to my heavier, more intense reps.
What I appreciate most is how comfortable they are around my thighs. No pinching or digging in, even after a long workout.
They stay in place, which means I don’t have to constantly stop and readjust. Plus, the thick material adds a layer of cushioning, making it easier to push through those last reps.
Overall, these bands are a solid upgrade from thinner, cheaper options. They’re perfect for at-home workouts, gym sessions, or even quick warm-ups in a hotel room.
If you want a reliable, heavy-duty resistance band that really targets your glutes, these are worth trying out.
What Are Bum Resistance Bands and How Do They Work?
Bum resistance bands are specialized fitness tools designed to enhance workouts targeting the glute muscles, promoting strength and toning.
- Material: Bum resistance bands are typically made from elastic materials like latex or fabric, which provide varying levels of resistance.
- Design: These bands often feature a looped design that allows for a secure fit around the legs or thighs, ensuring stability during exercises.
- Resistance Levels: They come in different resistance levels, usually categorized as light, medium, or heavy, to accommodate various fitness levels and goals.
- Versatility: Bum resistance bands can be used for a variety of exercises, including squats, lunges, and hip thrusts, targeting the glutes effectively.
- Portability: Their lightweight and compact nature makes them easy to transport, allowing users to incorporate workouts anywhere, whether at home or in the gym.
Material: Bum resistance bands are typically made from elastic materials like latex or fabric, which provide varying levels of resistance. The choice of material impacts the durability and stretch of the band, affecting how it performs during workouts. Fabric bands, for instance, tend to grip better on the skin, reducing the chance of slipping during exercises, while latex bands may offer more elastic properties for a different feel during use.
Design: These bands often feature a looped design that allows for a secure fit around the legs or thighs, ensuring stability during exercises. The design is crucial as it helps distribute tension evenly across the muscles being worked, which can lead to more effective training sessions. Some bands might also include grips or non-slip features to enhance their usability during dynamic movements.
Resistance Levels: They come in different resistance levels, usually categorized as light, medium, or heavy, to accommodate various fitness levels and goals. This gradation allows users to progressively challenge themselves as they build strength, making them suitable for beginners as well as advanced athletes. Selecting the appropriate resistance is important for maximizing muscle engagement while minimizing the risk of injury.
Versatility: Bum resistance bands can be used for a variety of exercises, including squats, lunges, and hip thrusts, targeting the glutes effectively. Their adaptability means they can be integrated into warm-ups, strength training, and even rehabilitation exercises, making them a valuable addition to any workout routine. This versatility also allows users to switch up their workouts to maintain engagement and effectively target different muscle groups.
Portability: Their lightweight and compact nature makes them easy to transport, allowing users to incorporate workouts anywhere, whether at home or in the gym. This convenience encourages consistency in training, as they can be easily stored in a bag or even a pocket. Additionally, the ability to work out in various environments contributes to a more dynamic and enjoyable fitness experience.
What Benefits Can You Expect from Using a Bum Resistance Band?
Using a bum resistance band can offer several benefits for enhancing your workout routine and improving muscle tone.
- Increased Muscle Activation: Resistance bands engage your glute muscles more effectively than traditional exercises alone, leading to better muscle activation during workouts.
- Improved Form and Technique: The resistance provided by the band helps you maintain proper form, especially during squats and hip thrusts, reducing the risk of injury.
- Versatility: Bum resistance bands can be used for a variety of exercises targeting different muscle groups, making them suitable for a full-body workout.
- Progressive Resistance: These bands come in various resistance levels, allowing you to gradually increase difficulty as your strength improves, which is essential for muscle growth.
- Convenience: Lightweight and portable, resistance bands can be used anywhere, whether at home, in the gym, or while traveling, making it easy to incorporate them into your routine.
Increased muscle activation occurs because resistance bands require your muscles to work harder to control movements, enhancing the effectiveness of your workouts. As a result, you can expect to see better results in muscle tone and strength over time.
Improved form and technique are crucial for preventing injuries and maximizing workout efficacy. The resistance band encourages correct posture and alignment, particularly when performing lower body exercises, which helps to target the glutes more effectively.
The versatility of bum resistance bands means you can perform a wide range of exercises such as squats, lunges, and leg lifts, targeting not only the glutes but also the hips and thighs. This adaptability allows you to customize your workouts to meet your specific fitness goals.
Progressive resistance is important for ongoing strength development. With different band levels available, you can easily switch bands as you gain strength, ensuring that your muscles are consistently challenged.
Lastly, the convenience of these bands makes them an excellent addition to any fitness routine. Their lightweight design allows for easy storage and transport, so you can maintain your workout regimen no matter where you are.
How Can Bum Resistance Bands Help with Glute Activation?
Bum resistance bands are effective tools for enhancing glute activation during workouts.
- Increased Muscle Engagement: Bum resistance bands help to activate the glute muscles more effectively than bodyweight exercises alone. By providing extra resistance, these bands encourage the glutes to work harder, resulting in stronger muscle engagement.
- Versatility in Workouts: These bands can be used in a variety of exercises, including squats, lunges, and hip thrusts. This versatility allows users to incorporate them into different workout routines, targeting the glutes from multiple angles and ensuring balanced development.
- Improved Form and Technique: Using bum resistance bands can aid in maintaining proper form during exercises. The bands create tension that encourages correct alignment, helping to prevent injuries and ensuring that the glutes are the primary muscles being worked.
- Progressive Overload: Resistance bands come in various strengths, allowing users to progressively increase the resistance as they get stronger. This principle of progressive overload is essential for muscle growth and strength gains, making them a valuable addition to any workout regimen.
- Convenience and Portability: Bum resistance bands are lightweight and portable, making them easy to use at home or take to the gym. Their convenience allows for quick and effective glute workouts anytime, anywhere.
Can You Use Bum Resistance Bands for Other Muscle Groups?
Yes, you can use bum resistance bands for other muscle groups.
Bum resistance bands, often designed for glute activation and strengthening, are versatile tools that can also be utilized for various other muscle groups. For instance, you can use these bands for upper body exercises, such as shoulder presses, lateral raises, and tricep extensions, by anchoring them underfoot or around your arms. This adaptability allows you to incorporate resistance training into your routine without needing multiple pieces of equipment.
Additionally, bum resistance bands can be effective for core workouts. Exercises like seated twists or banded planks can engage your abdominal muscles while providing added resistance. This versatility makes them a valuable asset in your fitness arsenal, allowing you to create a balanced workout routine targeting multiple muscle groups while still focusing on glute development.
What Features Make a Bum Resistance Band the Best Choice?
The best bum resistance bands have several key features that enhance their effectiveness and usability during workouts.
- Durability: A high-quality bum resistance band is made from durable materials, such as latex or fabric blends, that can withstand repeated use without tearing or losing elasticity. This ensures that the band maintains its resistance level over time, providing consistent support for targeted exercises.
- Comfort and Fit: The best bands are designed to be comfortable and fit snugly around the thighs or glutes without slipping or pinching during workouts. Features like non-slip grips or breathable fabric can enhance the user experience, allowing for longer and more effective training sessions.
- Variety of Resistance Levels: The best bum resistance bands come in multiple resistance levels, catering to users of different fitness levels and goals. This allows individuals to progressively increase their resistance as they build strength, making the bands versatile for both beginners and advanced users.
- Portability: A great resistance band is lightweight and easy to transport, making it convenient for workouts at home, the gym, or while traveling. Many bands come with carrying bags or can be easily folded, ensuring that users can maintain their fitness routine wherever they go.
- Versatility: The best bands can be used for a variety of exercises beyond just targeting the bum, such as leg lifts, squats, and lateral walks. This multifunctionality allows users to incorporate the band into a broader range of workouts, maximizing its value and effectiveness.
How Important is the Material of a Bum Resistance Band?
The material of a bum resistance band plays a crucial role in its performance, durability, and comfort during workouts.
- Latex: Latex bands are popular for their elasticity and ability to maintain tension throughout exercises. They provide a good grip and are suitable for higher resistance levels, making them ideal for strength training.
- Fabric: Fabric resistance bands offer increased comfort and are less likely to slip during workouts. They are often more durable and can withstand intense use without stretching out, which is beneficial for exercises targeting the glutes.
- Rubber: Rubber bands are flexible and provide a range of resistances, making them versatile for various exercises. However, they can sometimes cause discomfort on the skin and may not offer the same level of grip as fabric options.
- Thermoplastic Elastomer (TPE): TPE bands are eco-friendly and offer a soft texture, making them comfortable to use for extended periods. They have a good amount of stretch and can be a great alternative for those with latex allergies.
- Neoprene: Neoprene bands are thick and durable, providing excellent resistance and stability. They are particularly good for heavy-duty workouts, but may not be as flexible as other materials.
What Band Thickness Is Best for Optimal Resistance?
The optimal band thickness for resistance bands, particularly for targeting the glutes, varies based on individual strength and fitness goals.
- Light Resistance (0.5mm – 1mm thickness): Ideal for beginners or those focusing on rehabilitation, light resistance bands provide minimal tension, allowing users to perform exercises with proper form and control.
- Medium Resistance (1mm – 2mm thickness): Suitable for intermediate users, medium bands offer a balance of challenge and stability, making them perfect for glute activation exercises and progressively building strength.
- Heavy Resistance (2mm – 3mm thickness): Best for advanced users who have built substantial strength, heavy resistance bands are designed for intense workouts, providing significant tension during exercises to maximize muscle engagement and growth.
- Extra Heavy Resistance (3mm and above thickness): These bands are meant for serious lifters and fitness enthusiasts who want to push their limits, offering maximum resistance that is ideal for squats, hip thrusts, and other compound movements targeting the glutes.
Light resistance bands are often used to introduce movements and ensure that the muscles are firing correctly without overwhelming the user. This is particularly beneficial for those who are new to resistance training or are recovering from injuries, allowing for gradual strength building.
Medium resistance bands strike a balance, providing enough challenge for users to feel the burn while still allowing for a controlled workout. They are versatile enough for various exercises, making them a popular choice for those looking to enhance their glute training routine.
Heavy resistance options are essential for those who have already developed a solid foundation of strength and are looking to further challenge their muscles. These bands require significant effort to stretch, ensuring that the glute muscles engage fully during workouts.
Extra heavy resistance bands are the go-to for seasoned athletes who are serious about their training. They enable the performance of high-intensity exercises that force the muscles to adapt and grow, making them a critical tool for anyone looking to enhance their lower body strength and definition.
What Are Some Effective Workouts Using a Bum Resistance Band?
The best workouts using a bum resistance band can help enhance glute strength and shape while providing various levels of resistance.
- Squats: Resistance bands can be placed just above the knees during squats to engage the glutes more effectively. As you squat down and push back up, the band creates resistance that forces the muscles to work harder, resulting in improved strength and stability.
- Hip Thrusts: Using a resistance band around your thighs while performing hip thrusts can significantly increase the intensity of the exercise. This setup helps activate the glute muscles more fully as you lift your hips towards the ceiling, maximizing muscle engagement and promoting growth.
- Glute Bridges: Simply adding a resistance band around the thighs during glute bridges can enhance the contraction of the glutes. This exercise targets the posterior chain, and the added resistance ensures that the glutes are fully activated while maintaining proper form.
- Lateral Band Walks: This exercise involves stepping side-to-side while keeping the resistance band taut around the legs. Lateral band walks are excellent for targeting the outer glutes and hip abductors, which are crucial for overall hip stability and strength.
- Donkey Kicks: Attaching a resistance band to your thighs while performing donkey kicks can increase the difficulty of this glute-focused exercise. As you lift your leg back and upwards, the band provides resistance that enhances the activation of the glute muscles, making each rep more effective.
- Fire Hydrants: When you do fire hydrants with a resistance band, you are not only working the glutes but also targeting the hip stabilizers. The band adds resistance as you lift your leg sideways, intensifying the workout and helping to sculpt the hips and glutes.
- Deadlifts: Incorporating a resistance band into deadlifts can create extra tension throughout the movement. This variation helps in engaging the glutes and hamstrings more effectively as you lift, making the exercise more challenging and beneficial for overall leg development.
How Can You Safely Incorporate Bum Resistance Bands into Your Fitness Routine?
Incorporating bum resistance bands into your fitness routine can enhance your workouts and target glute muscles effectively.
- Choose the Right Band: Selecting the best bum resistance band involves considering the resistance level and material. Look for bands made from durable materials like latex or fabric that provide adequate resistance without risking injury.
- Start with Basic Exercises: Begin with foundational exercises such as squats and glute bridges to familiarize yourself with the band. These movements allow you to focus on form while gradually increasing the intensity as you become more comfortable.
- Incorporate Compound Movements: Use the resistance band during compound exercises like lunges and deadlifts to engage multiple muscle groups. This not only enhances glute activation but also improves overall strength and stability.
- Maintain Proper Form: It’s crucial to maintain proper alignment and form while using resistance bands. Incorrect posture can lead to injuries; thus, ensure your knees track over your toes and your back stays straight during exercises.
- Gradually Increase Resistance: As your strength improves, gradually increase the resistance by using bands with higher tension or by doubling up on bands. This progressive overload is essential for muscle growth and enhancing glute strength.
- Frequency and Recovery: Incorporate bum resistance band workouts into your routine 2-3 times a week, allowing rest days for muscle recovery. Proper recovery is important to prevent overuse injuries and to promote muscle repair and growth.
- Mix with Other Equipment: Combine the resistance band with other fitness equipment like dumbbells or stability balls for a more varied workout. This combination can challenge your muscles in new ways and prevent workout monotony.
What Common Mistakes Should You Avoid When Using Bum Resistance Bands?
When using bum resistance bands, there are several common mistakes to avoid for effective workouts and safety.
- Incorrect band placement: Placing the band too high or too low can hinder the effectiveness of the exercise. Ideally, the band should rest just above the knees or at mid-thigh to ensure optimal tension and engagement of the glute muscles.
- Using too much or too little resistance: Choosing a band that is either too strong or too weak can lead to ineffective workouts. It’s essential to select a resistance level that challenges you while still allowing you to maintain proper form throughout the exercise.
- Neglecting warm-up and cool-down: Skipping warm-up and cool-down routines can increase the risk of injury and reduce muscle recovery. Properly warming up prepares your muscles for the workout, while cooling down helps prevent stiffness and promotes flexibility.
- Not maintaining proper form: Compromising form during exercises can lead to injuries and diminish the benefits of the workout. Focus on maintaining a neutral spine and engaging your core to ensure proper alignment while using the resistance band.
- Overtraining: Using resistance bands every day without adequate recovery can lead to muscle fatigue and injuries. It’s crucial to allow your muscles time to recover and adapt, typically by incorporating rest days or alternating muscle groups in your routine.
- Ignoring progression: Failing to progress the intensity of your workouts can lead to a plateau in results. Gradually increase the resistance or change the exercises to continue challenging your muscles and promoting growth.