10 minute booty band won't build that booty!
Option A: THE COMMERCIAL GYM
Focus: Heavy, stable load for maximum mechanical tension.
Barbell Hip Thrusts: 4 Sets x 8–10 Reps
Key Tip: Go heavy! The glutes can take a lot. Focus on a brutal 2-second hold at the very top.
Romanian Deadlifts (RDLs): 3 Sets x 10 Reps
Key Tip: Hinge back, keep the bar scraping your shins, and take 3 slow seconds on the way down to maximize the glute-hamstring stretch.
Deficit Walking Lunges: 3 Sets x 12 Total Steps
Key Tip: Hold dumbbells and step off a 2-4” platform/bumper plate. This forces a deeper stretch at the bottom!
Lying Hamstring Curls: 3 Sets x 12 Reps
Key Tip: No momentum. Squeeze the pads to your glutes, then control the release.
🏡 Option B: HOME (BODYWEIGHT)
Focus: High volume, time-under-tension, and single-leg work.
Single-Leg Glute Bridges: 4 Sets x 12–15 Reps per Leg
Key Tip: Cut the load in half and double the demand. Squeeze your glute before you lift. Keep hips level.
Bodyweight Good Mornings: 3 Sets x 20 Reps
Key Tip: Hinge at the hips with soft knees, feel the stretch in your hamstrings, and stand up by only squeezing your glutes.
Deficit Reverse Lunges: 3 Sets x 12 Reps per Leg
Key Tip: Step off a sturdy step or thick book. Go as deep as your flexibility allows to stretch the glute fiber!
Single-Leg RDLs: 3 Sets x 12 Reps per Leg
Key Tip: Balance is everything here. Go slow. This isolates the glute-hamstring connection with precision.
Remember: To see results, you must apply Progressive Overload. If option B feels easy, add a resistance band or hold a heavy backpack or a pack of water. Let's make Day 1 count! 👇
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