Booty Band Workout

With Healthy Collection

Unless you have been living in a social- media free bubble for the last 12months you have probably come across the numerous videos, blogs, posts or workouts featuring resistance bands (also known as booty-bands, t-bands or mini- bands).

These babies have achieved an almost cult-like following over the past few years by the famous, the elite and the everyday gym-bunny. Being praised for taking your workout to the next level, building muscles, increasing mobility & stability and assisting with injury prevention.

Enter Healthy Collection

After extensive research into the bene ts of resistance bands we came across Healthy Collection and straight away we knew these guys were on to it with their HC Fit Bands.

Healthy Collection is an Australian based health & tness business who are on a mission to help individuals improve their everyday life. Not only are their resistance bands high quality but they are also super cute and come in a pack of four (light/ medium/heavy/X-heavy) so all your workout needs are covered.

You can incorporate HC Fit Bands into your current weight training program or use them with just your body weight. Either way, you will quickly see how simple, easy and effective they are.

Whether you train at home, at the gym or on holiday, HC Fit Bands are so compact and versatile that you really can take them anywhere.

See below for one of our Favourite lower body HC Fit Workout and be sure to head to www.healthycollection.com.au to get your full FREE E-book which includes numerous HC Fit workouts!

BANDED HIP THRUST

Primary muscle – Gluteus Maximus, Core & Hip Flexors

1. Place the band around both legs just above the knees and lay on your back with your feet under your knees, hip width apart and arms by your side.

2. Contract your core and press through your heels pushing your hips upwards, lifting your shoulder blades of the floor.

3. Once knees, hips and shoulders create a straight line ensure to contract the glutes and hold for a couple of seconds.

4. Release slowly back to starting position. Just before your glutes touch the ground repeat movement. Try to avoid resting on the ground in between reps.

5. Complete desired amount of repetitions.

TIP: Change placement of feet front narrow to wide to target di erent angles of the gluteus Keep tension on the band as this will help engage the glutes & hip flexors.

SINGLE LEG HIP THRUST

Primary muscle – Gluteus Maximus, Core & Hip Flexors

1. Place the band around both legs just above the knees and lay on your back with your feet under your knees, hip width apart and arms by your side.

2. Extend your right leg straight out, contract your core and press through your left heel, push your hips upwards.

3. Once knees, hips and shoulders create a straight line, contract the glutes and hold for a couple of seconds before releasing slowly back to the starting position.

4. Complete desire amount of repetitions on the same side before switching to your other leg.

TIP: Focus on pushing through your heels and really contract the glutes at the top of the movement Begin with standard banded hip thrust before advancing to a single leg hip thrust.

KICK BACKS

Primary muscles – Gluteus Maximus & Hamstrings

1. Place band around both your ankles. Stand in front of a stable object to hold to balance yourself with your feet shoulder with apart.

2. Slightly bend your right knee and lift the left leg back until there is slight tension on the band. This will be your starting position.

3. Ensure your core brace, lift your left leg behind you ensuring your leg is straight through the movement. Squeeze your glutes throughout the movement and hold at the top of the kick.

4. Slowly bring your leg back to starting position ensuring the moment is controlled and the band has constant tension.

5. Complete desired amount of reps on the same side before switching to your other leg.

TIP: Ensure to contract & hold at the top of the movement to avoid lower back pain. Only raise leg until you feel the gluteus contract.

FIREHYDRANT

Primary muscles – Gluteus Maximus, Core & Hip Flexors

1. Place the band around both legs just above the knees.

2. Begin on all fours with your knees under your hips and hands placed underneath your shoulders.

3. Keeping the knee bent, raise the right leg as high as possible while keeping your torso parallel. Contract the glutes & hold the position for a couple of seconds before slowly releasing back to the starting position.

4. Complete desired amount of reps on the same side before switching to other leg.

TIP: Brace your core and focus on keeping your hips straight. Start with bodyweight then add a light band. Ensure tension is on the band at all times, try not to rest between each rep.

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