What is Blood Flow Restriction Training?

Blood flow restriction training (also known as “BFR” or “Occlusion” training) is a technique that reduces oxygen supply to the muscles in order to pre-fatigue slow twitch muscle fibers and diminish their response to workout loads. At the same time, it enables fast twitch muscle fibers to respond quickly to exercise training loads, resulting in a more intense pump and muscle growth with much lighter loads. This training is ideal for women looking to naturally grow their booty by exercising- avoiding dangerous or expensive surgical procedures.

The advantages of BFR training are many and, when done correctly, you can see significant booty growth when focusing on the glutes.

This article explains more about the technique, the benefits & disadvantages, discusses BFR bands & how to use them, and offers a way to buy BFR bands. Let’s get started!

What is Blood Flow Restriction Training?

Before trying this technique, you need to understand what Blood Flow Restriction (BFR) training is. It involves restricting the venous blood flow (blood leaving the muscle), while maintaining arterial blood flow (blood going into the muscle) to reduce oxygen supply to the muscles. This makes the brain think the muscles are working harder than they are, which enables you to lift lighter weights and get the same benefit as though you were lifting much heavier weights. Due to its benefits, it is witnessing a rapid rise in clinical and practical settings. BFR is a great training option for people who have weight-bearing restrictions during recovery from an injury or after a surgery.

What are BFR Bands?


BFR bands are bands you wear around different body parts (usually your legs and arms) to restrict blood flow during training. The bands create a rapid flow of blood into your working muscles and traps it there so you can build more muscle mass with lower intensity training.

BFR Training Pros and Cons

Like everything, BFR Training comes with its pros and cons.


  • Designed for low-intensity exercising (great for home workouts!)
  • Decreased joint/tissue stress
  • Increased cardiovascular capacity
  • Avoidance of muscular atrophy
  • Helps preserve bone mineral density
  • Enhances muscular strength and endurance
  • When focused on the glutes, BFR training can grow your booty!


  • Possibility of nerve damage or rhabdomyolysis when done incorrectly
  • Can lead to bruising, dizziness, numbness or fainting
  • Can only be used for low-intensity exercise; If you want to lift heavy weights, BFR bands should NOT be used

How do BFR Bands Work?

The function of BFR bands is pretty similar to the cuffs on a blood pressure machine. The bands are worn on the upper part of the limbs (legs or arms) and then tightened until partial arterial and complete venous occlusion is achieved (about a level 7 on a scale of perceived tightness with 10 being tightest). Paired with loads of 10-30% of a 1RM (1 Rep Max), the results are similar to those achieved with a load of 80% of 1RM.

Do BFR Bands Work for Glutes?

The good news is that BFR bands do work for glutes and you can make great booty gains using them. Doing glute isolation exercises while the BFR bands are on helps enhance the strength and size of the glute muscles.

Look at the results of using BFR Bands for glutes before and after...

BFR Bands for glutes before and after

How Do You Use BFR Bands for Your Butt?

If using BFR bands for your butt, they should be placed around the very top of your thighs, right beneath your glutes. You will see the best booty gains performing 4-6 glutes focused exercises for 3-10 sets each and 20-50 repetitions each. The weight used should be very light of course (only 20-30% of your 1 rep maximum (1RM)) and the rest period between sets should be short (20-30 seconds).

Moreover, you need to wear long enough clothing to cover your thighs to avoid the bands from covering your bare skin. If you wear the BFR bands on your skin, it can lead to discomfort and/or injuries. Luckily, we have plenty of cute, comfy, and stretchy activewear workout clothing that you can wear (plus they pass the squat test!)

BFR bands for glutes

How Long Can You Wear BFR Bands?

For most people, using BFR bands 2-3 days per week is sufficient; however, you can increase your BFR training frequency gradually as you get used to it. It is recommended wearing the bands for no more than 30 minutes.

Are BFR Workouts Dangerous?

There are numerous research studies to support that blood flow restriction (BFR) training is safe and effective, if used correctly. Since BFR training is performed with lighter weight loads, it puts significantly less stress on the body and nervous system.

As with any new exercise regimen, it's best to consult with your doctor to ensure BFR training is right for you.


Research shows how occlusion or BFR training can play a vital role in enhancing the mass and strength of the muscles. When properly used, BFR bands can help grow your butt all naturally. If you have any questions about BFR training or BFR bands, don’t hesitate to contact us! You can get high-quality BFR bands here.


The use of our BFR bands is at the risk of the user, and Peach Perfect, LLC is not responsible or liable for any injury or harm which may occur directly or indirectly from using the BFR bands. The information provided is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay seeking it, because of something you have read on this Site.

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