Glute Training using Booty Bands

Booty Band’s – What is all the hype about?……

In the last few years we have seen a massive growth in the popularity of resistant band training or “booty bands” due to social media influences.  As Physio’s it is distressing to watch bands being used incorrectly.

Physiotherapists have been using bands for many many years so this “trend” is nothing new to us!  Rehabilitation, correcting muscle asymmetries, poor movement patterns and improving activation of a specific muscle group are some of the reasons we turn to band exercises in our rehab phase.

Unless you have been living under a rock or you are not very social on the socials (pardon the pun) you would seen the million and 1 #FitnessChicks posting on Instagram trying to sell their own version of a “Booty Band” so what is all the hype about?

Will I Grow my Glutes using Booty Bands?

If your goal is to build muscle ie: Increase the size of your glutes and you are using bands as your primary tool then the answer is No!  Sorry to burst your Peachy Bubble!  The reason being is that they will not create enough of a stimulus or load to force the muscle to adapt and build size.  However, resistant bands can be used for Glute Activation.

Pre-activation on leg day is vital in preventing injuries and ensuring you are firing the correct muscles before you go and load them up.  Our go to glute activation series made popular by Dr Andrew Lock are:

  1. Hip Abductions
  2. Hip Abduction + Isometric Bridge Hold
  3. Hip Thrusts
  4. Sit to Stand Squat

All of the above exercises are to be performed with a band.  For the video demonstration go to our Instagram page @trianed_physioperth and perform 20-25 reps of each exercise.

How Do I Grow my Glutes?

Variation in training, Frequency of training, Progressive Overload, Lifting within your capabilities, Compound lifts (Squats, Deadlifts, Lunges) and last but definitely not least Proper Technique and making sure you are working the vital muscles.  This is where band training can assist you in building your very best backside!

Learn More!

Do you train legs week in and week out with no results?  Do you suffer from lower back pain, hip pain or knee pain when you squat, deadlift or lunge?  Want to learn how to properly activate your glutes?  We can help you to build a better foundation in the gym so you feel more confident out of the gym!!

Book and appointment TODAY and claim your private health rebate on the spot!  Trained Physio & Fitness has online booking available for your convenience and we are open 6 days a week!!