Resistance Band Exercises

A resistance band is one of the most convenient pieces of workout equipment you can own. You can get a FREE Bonus Resistance Band, and they take up essentially no space—perfect for anyone whose “home gym” is the sliver of space between their sofa and TV.

While there are a million ways to use resistance bands, they’re especially great for the glutes. Bands are great for activating the muscles in the butt, which basically means getting them ready to work.

It’s common for your quads to take over in exercises like squats and lunges, when you really want your butt to be doing the majority of the work—part of the reason is because many people are quad-dominant, meaning that you tend to overuse your quad muscles during workouts that aren’t meant to target them. There are a few things that can cause it, but one of the big culprits is tight hips. When your hips are tight, you’re more likely to initiate movements like squats from your knees instead of your hips, putting the pressure on your legs instead of your butt.

Band workouts are really great for targeting the muscles in the butt—the gluteus maximus, gluteus medius, and gluteus minimus. That’s great if you just want to do a butt-focused workout, but it’s helpful if you want to prime your glutes for an all-encompassing workout, too.

Here’s how to do this workout:

  • Ankle Jumping Jacks — 20 reps
  • Lateral Band Walks — 20 reps
  • Standing Glute Kicks — 20 reps each side
  • Banded Walks — 20 reps
  • Squat to Lateral Leg Lifts — 20 reps
  • Clamshells — 20 reps
  • Hip Bridge Pulses — 20 reps
  • Fire Hydrants — 20 reps
  • Hip Bridges With Alternating Leg Extensions — 20 reps
  • Donkey Kicks— 20 reps
  • Do this circuit two times.

Here’s how to do each move:

1. Ankle Jumping Jacks — 20 reps

  • Place the band around your ankles.
  • Stand in a quarter-squat position (a shallower squat), with your feet about hip-width apart, hands at your chest.
  • Jump your feet out and in for 1 rep.
  • Do 20 reps.

Try not to let your body pop up too high, and land with your weight mostly in your heels, not your toes.

2. Lateral Band Walks — 20 reps

  • Place the band around your ankles.
  • Stand in a quarter-squat position (a shallower squat), with your feet about hip-width apart, hands at your chest or on your hips.
  • Take a step to the right with your right foot, so that your feet are shoulder-width apart. Then, follow with your left so that your feet are hip-width apart again.
  • Take three steps to the right, and then three back to the left. That’s 1 rep.
  • Do 20 reps.

3. Standing Glute Kickbacks — 20 reps

  • Place the band around your ankles.
  • With your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the ground about an inch diagonally behind your left heel, so there is tension in the band.
  • Squeeze your abs and tuck your pelvis under as you kick your right leg back about 6 inches. Keep the knee straight.
  • Return your right foot to the ground, keeping tension in the band, for 1 rep.
  • Do 20 reps. Switch sides and repeat.

4. Banded Walks — 20 reps

  • Place the band around your ankles.
  • Stand with your feet hip-width apart. Bend your knees a few inches and hinge forward at the hips, keeping your abs engaged and glutes tight.
  • Take 10 steps forward.
  • Take 10 steps backward. That’s 20 reps.

Be sure to keep your back flat and shoulders back so you’re not hunching over.

5. Squat to Lateral Leg Lifts — 20 reps

  • Place the band just above your knees.
  • Stand with your feet hip-width apart, with your hands at your chest or on your hips.
  • Bend your knees and push your butt back to lower into a squat.
  • Stand back up and lift your right leg out to the side, keeping your knee straight.
  • Return your right leg to the floor.
  • Squat again. This time when you stand back up, lift your left leg out to the side, keeping your knee straight.
  • Return your left leg to floor. That’s 1 rep.
  • Do 20 reps, alternating sides.

6. Clamshells — 20 reps

  • Place the band above your knees.
  • Lie on your side, with your head resting on your bottom hand. Elevate your feet to hip height (if you can), keeping your knees touching the floor.
  • Keep your feet together as you lift your top knee toward the ceiling.
  • Slowly lower the top knee down to hover right above the bottom knee. That’s 1 rep.
  • Do 20 reps. Switch sides and repeat.

If it’s too difficult to open up your knees with your feet in the air, leave them on the ground and do the same movement.

7. Hip Bride Pulses — 20 reps

  • Place the band just above your knees.
  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and lift your hips a few inches off the floor. Walk your feet together.
  • Hold the bridge, and push your knees out to the sides, keeping your feet touching.
  • Slowly return your knees to touch for 1 rep.
  • Do 20 reps.

Keep your pelvis tucked under, with no arch in your back, and pull your belly button to your spine to maintain correct form.

8. Fire Hydrants — 20 reps

  • Place the band just above your knees.
  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Without shifting your hips, left your left knee out to the side.
  • Slowly return to starting position for 1 rep.
  • Do 20 reps. Switch sides and repeat.

9. Hip Bridges With Alternating Leg Extension — 20 reps

  • Place the band just above your knees.
  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and lift your hips a few inches off the floor.
  • Extend your right leg until it’s straight, keeping your knees in line.
  • Return your right leg to starting position. Bring your hips back down to the floor.
  • Lift your hips up again. Then, extend your left leg until it’s straight.
  • Return your left leg to starting position. Bring your hips back down to the floor. That’s 1 rep.
  • Continue, alternating sides for 20 reps.

Focus on touching your heels on the floor each time, not your toes.

10. Donkey Kicks — 20 reps

  • Loop the band around the bottom of your left foot and right ankle.
  • Start on all fours with your knees under your hips and hands under your shoulders.
  • Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top.
  • Return your left leg to floor for 1 rep.
  • Continue on the same side for 20 reps.
  • Switch sides and repeat.

Source: https://www.self.com/gallery/resistance-band-butt-workout-you-can-do-anywhere

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