{"id":2501496,"date":"2026-07-14T12:57:51","date_gmt":"2026-07-14T12:57:51","guid":{"rendered":"https:\/\/celebrity.land\/en\/?p=2501496"},"modified":"2026-07-14T12:57:51","modified_gmt":"2026-07-14T12:57:51","slug":"hailey-bieber-new-butt-workout-after-declaring-pilates-is-over","status":"publish","type":"post","link":"https:\/\/celebrity.land\/en\/hailey-bieber-new-butt-workout-after-declaring-pilates-is-over\/","title":{"rendered":"Hailey Bieber new butt workout \u2014 after declaring Pilates is &#8216;over&#8217;"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/nypost.com\/wp-content%2Fuploads%2Fsites%2F2%2F2026%2F07%2F134270663.jpg?quality%3D90%26strip%3Dall\" \/><\/p>\n<div>\n<p>Just months after declaring pilates was \u201cover,\u201d Hailey Bieber is showing off the next fitness craze powering her peach.<\/p>\n<p>And experts say it can trick your muscles into working harder for a \u201ccrazy pump.\u201d<\/p>\n<p> \u201cI love Pilates, I really do,\u201d <a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/www.instagram.com\/p\/DXwZWWJGPSk\/\">she said in an April interview with TIME<\/a>. \u201cBut I think it\u2019s become a little bit of a fad, and it\u2019s really hard to find really good teachers that care about form.\u201d<\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Hailey Bieber sported BFR bands and a weighted vest during a recent workout. <span class=\"credit\">Instagram\/@haileybieber<\/span><\/figcaption><\/figure>\n<p>Less than two months later, Bieber posted a photo wearing a weighted vest, <a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/nypost.com\/2025\/09\/04\/health\/do-weighted-vests-really-help-you-get-in-shape-faster-experts-weigh-in\/\">a popular exercise accessory<\/a> that has exploded across social media, even as experts remain divided over its benefits. <\/p>\n<p>But she was also sporting a less familiar piece of workout equipment that fitness professionals are far more enthusiastic about: Blood Flow Restriction (BFR) training bands. <\/p>\n<p>Paul Comsulea, a personal trainer at Equinox in Southport, Connecticut, told the Post that BFR bands help isolate the glute muscles from the hamstrings, forcing the glutes to do more of the work. <\/p>\n<aside class=\"single__inline-module aligncenter wp-block-nypost-editor-primary-tag\">\n<\/aside>\n<p>By partially restricting blood flow into the muscle, the bands create metabolic stress \u2014 the burning sensation Comsulea and lifters describe as a \u201ccrazy pump.\u201d That stress produces a chemical-rich environment that stimulates muscle growth, allowing users to achieve similar training benefits while lifting significantly lighter weights. <\/p>\n<p>\u201cThe restricted blood flow tricks your muscles into working way harder than they normally would at that load,\u201d explained Comsulea. <\/p>\n<p>Because the glutes are working harder, lifters can often achieve gains comparable to those from lifting weights that are roughly 20% to 30% heavier. <\/p>\n<p>Comsulea noted that the bands work best when paired with glute isolation exercises, such as kickbacks, bridges and banded movements, rather than heavy compound lifts like hip thrusts or deep squats.<\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Hailey Bieber has embraced strength training as part of her fitness routine. <span class=\"credit\">Instagram\/@haileybieber<\/span><\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\">Back that thing up \u2014 with research<\/h2>\n<p>The Rhode founder certainly seems to be on the right track.<\/p>\n<p>A <a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7727422\/\">2020 study<\/a> published in the International Journal of Sports Physical Therapy compared eight weeks of BFR training with traditional high-load resistance training and a control group, examining muscular performance, pain and vascular function.<\/p>\n<p>Researchers found that BFR training produced muscular performance improvements \u2014 including strength and endurance \u2014\u00a0and vascular benefits similar to supervised heavy resistance training, despite using much lower exercise intensity. The findings suggest BFR can be an effective alternative for people who cannot or should not lift heavy weights.<\/p>\n<p>Still, experts warn that anyone hoping the bands are a shortcut to a perkier backside should temper their expectations. <\/p>\n<aside class=\"single__inline-module alignright\">\n\t<\/aside>\n<h2 class=\"wp-block-heading\">BFR bands are not a get-out-of-leg-day-free card<\/h2>\n<p>While they can enhance glute activation, the muscles are ultimately built most effectively through compound movements like squats, Romanian deadlifts and lunges, which simultaneously strengthen the quads, hamstrings and glutes.<\/p>\n<p>Skipping those foundational exercises means missing out on some of the most effective glute-building movements.<\/p>\n<p>Hailey, for her part, gets her routine from celebrity trainer Kirsty Godso.<\/p>\n<p>According to <a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/www.womenshealthmag.com\/fitness\/a71784879\/hailey-bieber-glute-workout\/\" target=\"_blank\" rel=\"noopener\">Women\u2019s Health<\/a>, Godso\u2019s go-to combo starts with 12 banded glute medius hip thrust on each leg, is followed by 12 dual elevated hip thrust with a heavy dumbbell, and finishes with 12 single-leg dual elevated hip thrusts on each side.<\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Blood Flow Restriction (BFR) bands are designed to increase muscle activation while using lighter weights. <span class=\"credit\">SKfoto \u2013 stock.adobe.com<\/span><\/figcaption><\/figure>\n<p>There\u2019s another downside to relying too heavily on glute isolation: Strong glutes paired with weak hamstrings is a recipe for multiple muscle imbalances that affect pelvic alignment, often leading to lower back tightness or pain over time.<\/p>\n<p>For that reason, Comsulea says BFR bands are best viewed as a supplement to a well-rounded strength program, not a replacement for one.<\/p>\n<aside class=\"single__inline-module alignright\">\n\t<\/aside>\n<p>\u201cI will never recommend them to somebody who just started working out,\u201d he said. \u201cIt\u2019s more for advanced training.\u201d Hear that? Mrs. Bieber\u2019s bum is <em>advanced.<\/em><\/p>\n<p>Comsulea recently incorporated the bands into a program for a client he has trained for three years. Her current goal is building her glutes to achieve a lifted \u201cbump\u201d effect. The benefits, however, extend beyond aesthetic goals.<\/p>\n<p>Comsulea said BFR bands can also be valuable tools for people recovering from knee or hip surgery who aren\u2019t yet cleared for heavy squats or hip thrusts. By pairing the bands with bodyweight exercises like glute bridges, patients can continue stimulating muscle growth while placing far less stress on healing joints.<\/p>\n<h2 class=\"wp-block-heading\">Older adults may benefit, too<\/h2>\n<p>Strong glutes play a major role in balance, stability and mobility as people age. BFR training allows older clients to challenge those muscles without relying on heavy loads that can place excessive stress on tendons and joints.<\/p>\n<p>That said, Comsulea emphasized that proper placement, pressure and timing are critical. Worn incorrectly, the bands can reduce effecetiveness and increase the risk of injury. <\/p>\n<p>He recommends learning the technique from a qualified trainer or physical therapist before attempting BFR training alone.<\/p>\n<p>Consulting a doctor is also essential. <\/p>\n<p>BFR training is generally not recommended for people with a history of deep vein thrombosis (DVT), blood clotting conditions, uncontrolled high blood pressure, active limb infections or whose who are pregnancy.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><em> \u2018 The preceding article may include information circulated by third parties \u2019 <\/em><\/p>\n<p><em> \u2018 Some details of this article were extracted from the following source celebrity.land \u2019 <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Just months after declaring pilates was \u201cover,\u201d Hailey Bieber is showing off the next fitness craze powering her peach. And experts say it can trick your muscles into working harder for a \u201ccrazy pump.\u201d \u201cI love Pilates, I really do,\u201d she said in an April interview with TIME. \u201cBut I think it\u2019s become a little [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2501497,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"jnews-multi-image_gallery":[],"jnews_single_post":[],"jnews_primary_category":[],"jnews_social_meta":[],"footnotes":""},"categories":[25174],"tags":[492933,21751,347316,24932,22271,386343,370920,492934,347587],"class_list":["post-2501496","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gossip","tag-butts","tag-celebrities","tag-fitness","tag-hailey-bieber","tag-health","tag-pilates","tag-study-says","tag-weightlifting","tag-wellness"],"jetpack_featured_media_url":"https:\/\/celebrity.land\/en\/wp-content\/uploads\/2026\/07\/Hailey-Bieber-new-butt-workout-\u2014-after-declaring-Pilates-is.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/posts\/2501496","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/comments?post=2501496"}],"version-history":[{"count":1,"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/posts\/2501496\/revisions"}],"predecessor-version":[{"id":2501498,"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/posts\/2501496\/revisions\/2501498"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/media\/2501497"}],"wp:attachment":[{"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/media?parent=2501496"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/categories?post=2501496"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/celebrity.land\/en\/wp-json\/wp\/v2\/tags?post=2501496"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}