Resistance bands might not seem exciting to look at, but they’re one of the best pieces of equipment for your home glutes-building workouts.
Whether to build strength, gain muscle mass, burn fat, or improve speed, resistance band training has been around for decades have become prominent.
Working out with resistance band is also a good glute activation workout to get you prepare for heavy exercises like squats and deadlift that requires functional glutes.
The following workout utilizes the resistance band AKA ‘butt bands’ that focused on the gluteal muscles. Be sure to follow along and watch the video by Madfit.
There’s 10 different exercises. Each exercise is going to be 45 seconds on 15 seconds off, for a total of 10 minutes. To follow along in this video be sure to watch the video at the bottom of this page.
- Squat with side step
First exercise, with your resistance bands on. Start on one end of your mat, you’re going to take a sidestep and sitting deep into the squat. When reach the end of the mat, sidestep and squat back the opposite direction.
The standing kickback will work all three of the muscles in your glutes. That makes it one of the best exercises for growing those glutes. Start doing 45 seconds on one leg. You can hold on to the wall if that helps me balance. Continue with the other leg.
- Glute Bride
Lay on the ground. Pressing hips up but step one leg out back, then back to center. Continue with the other leg and really squeeze those glutes at the top.
- Donkey Kicks
Flip over into a tabletop position. Perform donkey kicks with neutral spine keep that core engaged so you’re just using your leg and glutes especially when the leg is up.
- Lying Leg Abduction
Flip over onto your back. You’re going to do lying abductions. Press your lower back into the floor bring your knees a little bit closer to your chest. Make sure to squeeze and hold as you bring the knees out. Having your knees closer to your chest is activating the top part of your glutes more.
- Isolated Hip Thrust
Start in a reverse bridge position. Support yourself with your hands press up, hold and lower. Keep your chin tucked and focus as you would a regular hip press. Pressing those hips up to isolate the lower half of the body as much as possible.
- Leg Lift (for Glutes)
If the resistance band is too tight you may not be able to do this exercise. Flip over onto your stomach. Get into a frog leg position. lifting the leg up squeezing and hold as long as you can and then lower. Squeeze, hold, and lower.
- Pulse Squat
Last exercise is the pulse squat. Similar to regular squat except taking two pause at the bottom and keep the tension on the booty as you come up.
Watch the video by Madfit