The Best Booty Bands Workout - Backed by Science
In order to create the best booty bands workout, we must first understand the science behind it. To do this, we need to firstly understand what your butt actually looks like:
Some short, sharp facts about each part of the bum:
Gluteus Maximus – the BIGGEST muscle in your entire body and the main part of your booty. Helps movement through the hips and thighs. We will focus on primarily training this part of the glutes to get the most bang for our buck.
Gluteus Medius – Still a surprisingly large part of the booty, with it weighing half as much as the Glute Maximus. This muscle plays a VERY IMPORTANT role in back health.
Gluteus Minimus – The smallest of the 3. Sits under the Glute Medius and contributes to hip stability. We will achieve adequate activation this when we train the medius.
We are most interested in muscle hypertrophy (growth) around the glutes. Among other factors, a crucial trigger for hypertrophy is the muscle mind connection factor. The glutes are a notoriously hard muscle to connect with, and our personal experience is that we cannot get a decent glute workout in without our Bondi Booty Bands! Hence they shall be used extensively in order to grow that booty as much as we possibly can.
To do this, we need to have an optimal workout program. Studies have shown the best frequency to train any muscle is approximately 3x per week. Using science mechanisms and data, we have picked the most effective glute and leg exercises for our specific hypertrophy training.
Based off science, the most effective leg and glute workout is as follows
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Monday |
Exercises |
Banded Stiff Leg Deadlift |
Banded Superman |
Banded Sumo Walk |
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Sets |
3 sets, 10 Reps |
3 sets AMRAP |
3 sets AMRAP |
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Tuesday |
Exercises |
Banded Squat |
Banded Hip Thrust |
Banded Side Clams |
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Sets |
3 sets, 10 Reps |
3 sets AMRAP |
3 sets AMRAP |
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Wednesday |
Exercises |
Rest |
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Sets |
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Thursday |
Exercises |
Dumbell Shoulder Press |
Seated Row |
Push Up |
Assisted Pullup |
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Sets |
3 sets AMRAP |
3 sets AMRAP |
3 sets, 10 reps |
3 sets, 10 reps |
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Friday |
Exercises |
Banded Hip Thrust |
Banded Superman |
Banded Sumo Walk |
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Sets |
3 sets, 10 Reps |
3 sets AMRAP |
3 sets AMRAP |
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Saturday |
Exercises |
Banded Stiff Leg Deadlift |
Banded Air Squat |
Banded Glute Bridge (Pump) |
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Sets |
3 sets, 10 Reps |
3 sets AMRAP |
3 sets AMRAP |
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Sunday |
Exercises |
Rest |
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Sets |
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Note: |
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AMRAP = As Many Reps As Possible |
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Rest Period = 90 seconds |
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It’s important that you wear the bands just above the knee for each exercise to ensure the glutes remain engaged throughout the activity. If you don’t, you won’t get the required mind-body connection and you’ll be short changing yourself on the possible benefits.
A list of tutorials (except you’ll have bands on) for all of the exercises are as follows:
Stiff legged deadlift - https://www.bodybuilding.com/exercises/stiff-legged-barbell-deadlift
Superman - https://www.bodybuilding.com/exercises/superman
Sumo Walk - https://www.bodybuilding.com/exercises/lateral-band-walk
Squat - https://www.bodybuilding.com/exercises/barbell-squat
Hip Thrust - https://www.bodybuilding.com/exercises/barbell-hip-thrust
Side Clams - https://www.bodybuilding.com/exercises/clam
Shoulder Press - https://www.bodybuilding.com/exercises/dumbbell-shoulder-press
Seated Row - https://www.bodybuilding.com/exercises/seated-cable-rows
Glute Bridge - https://www.bodybuilding.com/exercises/butt-lift-bridge