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

 

Monday

Exercises

Banded Stiff Leg Deadlift

Banded Superman

Banded Sumo Walk

 

Sets

3 sets, 10 Reps

3 sets AMRAP

3 sets AMRAP

 

Tuesday

Exercises

Banded Squat

Banded Hip Thrust

Banded Side Clams

 

Sets

3 sets, 10 Reps

3 sets AMRAP

3 sets AMRAP

 

Wednesday

Exercises

Rest

Sets

Thursday

Exercises

Dumbell Shoulder Press

Seated Row

Push Up

Assisted Pullup

Sets

3 sets AMRAP

3 sets AMRAP

3 sets, 10 reps

3 sets, 10 reps

Friday

Exercises

Banded Hip Thrust

Banded Superman

Banded Sumo Walk

 

Sets

3 sets, 10 Reps

3 sets AMRAP

3 sets AMRAP

 

Saturday

Exercises

Banded Stiff Leg Deadlift

Banded Air Squat

Banded Glute Bridge (Pump)

 

Sets

3 sets, 10 Reps

3 sets AMRAP

3 sets AMRAP

 

Sunday

Exercises

Rest

Sets

Note:

AMRAP = As Many Reps As Possible

Rest Period = 90 seconds

 

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