Ever find yourself wishing your glutes had a little more oomph? Whether you’re looking for strength, shape, or a confidence boost, resistance bands are a total game-changer. They’re easy to use, budget-friendly, and—let’s be honest—they’ll have your booty on fire (in the best way). Ready to get to work? Here are seven workouts that’ll have you feeling the burn and seeing results.
1. Banded Squats
- How to do it: Place the resistance band around your thighs just above the knees. Stand with your feet shoulder-width apart and squat down, keeping your chest up and knees tracking over your toes.
- Tip: Push your knees outward against the resistance of the band as you squat, ensuring you’re engaging your glutes and outer thighs.
2. Banded Glute Bridges
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Place the resistance band just above your knees. Press through your heels and lift your hips toward the ceiling while squeezing your glutes.
- Tip: Hold at the top for a couple of seconds to maximize glute engagement before lowering back down.
3. Banded Kickbacks
- How to do it: Get on all fours with the resistance band looped around your ankles. Keep your core tight and kick one leg back, focusing on engaging the glutes. Return to the starting position and repeat on the other side.
- Tip: Avoid arching your back; keep it neutral and controlled as you lift your leg.
4. Banded Lateral Walks
- How to do it: Place the band just above your knees or around your ankles. Squat slightly, and step sideways, keeping the tension in the band. Take 10-15 steps in one direction, then return.
- Tip: Keep your knees bent and push them outward to feel the full engagement of your glutes.
5. Banded Romanian Deadlifts
- How to do it: Stand with feet hip-width apart, with the resistance band under your feet. Hold the band with both hands, keeping a slight bend in your knees. Hinge at your hips and lower the band down while keeping a straight back, then return to standing.
- Tip: Focus on pushing your hips back rather than bending at the waist to better target the glutes.
6. Banded Donkey Kicks
- How to do it: Get on all fours and place the resistance band around your foot and anchor it either to a door or a stable surface. Kick one leg up toward the ceiling while keeping the knee bent at 90 degrees, then lower it back down.
- Tip: Avoid using momentum; control each movement for maximum glute activation.
7. Banded Clamshells
Image credit by canva
- How to do it: Lie on your side with your legs stacked and the resistance band just above your knees. Keep your feet together and open your top knee as far as you can, then lower it back down.
- Tip: Focus on engaging the outer glutes as you lift the knee, keeping the movement slow and controlled.
Bonus Tip:
- Consistency is key! Adding these exercises into your routine 2-3 times a week can lead to noticeable glute activation and strengthening over time.
If you want more exercises go to this page of my website
Disclaimer: The information provided on this blog is intended for general knowledge and informational purposes only. While we strive to offer accurate and up-to-date content, the information presented here is not a substitute for professional medical, beauty, or healthcare advice. Always consult with a qualified professional for any concerns or conditions related to health, skin, hair, or overall well-being.
