Booty Bands are a versatile tool to help you rock your workout

Booty Bands are a versatile tool to help you rock your workout

Booty bands have become increasingly popular in the gym and for good reason. They are very versatile. Booty bands can be the only piece of equipment in your home gym or your warm up piece before you hit heavy sets.

Booty bands create resistance and allow you to use your body weight to build strength. This is a high repetition work out the more you move the more you burn. There is so many variations of exercises that you could do. Stick around booty band workouts dropping weekly on Thursdays on the blog and on instagram. 

Booty bands are also great for a warm up and for activation. Warm ups are often over looked when in the gym as most of us just want to get in there but it would actually improve your lift if you add just 5 minutes to the beginning of your work out you will see significant improvements in your flexibility and mobility, allowing you to get deeper in your squats and decreases back and hip pain. Activation is more than just stretching at the beginning of the workout, it is targeted towards muscle groups specific to the isolated exercise you are about to preform. 

When thinking about activation you must think about the exercises you are going to complete, If you were going find your max deadlift you would not spend time stretching out chest instead focusing on isolated and low load baring exercises to warm up the glutes and the hamstrings. This is where the booty band really becomes a nice tool in the gym bag because it allows you to add resistance without overtaxing the muscles before you go into your heavy pieces. 

Examples of booty band activation-

Squats- do as many or as few as comfortable to fire up your glutes, quads and hamstrings.

Squat pull downs- band around mid thigh, grab the tips of your toes and pull yourself into the bottom of a squat while pushing your knees out against the band.

Good mornings- placing the band above the knee and pushing against it, hinge at the hip until you feel your hamstrings get tight then slowly come back up.

Kang squats- Good morning-squat-good morning-stand- hinge at the hip and drop into a squat pushing your knees out against the band, pull back out of the squat into the hip hinge (like the good morning listed above) then stand straight up. 

Clam Shells-laying on your side with your knees at 90 degrees and feet together open your knees while keeping feet together to open up the hips.

Hip abductors kicks- with the band at mid shin, you kick one foot front and back quickly to fire up the muscles around it, then kick side to side, repeat on both legs. 

Using all or a combination of a select few will get you primed for your lower body workouts. Enjoy!

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