A resistance band is one of the most inexpensive, convenient pieces of workout equipment you can own. They’re lightweight, versatile, and a lot less painful than a dumbbell if you happen to drop one on your foot.
Glute bands are one of the most inexpensive, easy-to-store pieces of workout equipment you can own. Especially during the lockdown. Fact. But, their simplicity can often make them confusing to use. It’s why you’re not the first one to Google ‘best resistance bands for glutes’.
To get the most bang for your buck in your bum workouts you want to be using these oversized elastic bands right. Which, will vary depending on your goal. Anyone who’s ever smashed out three sets of resistance band glute bridges will know that bands pack a strong punch. But this nifty piece of kit is good for much more than a deep burn.
You can use these six exercises individually or as a warm-up for lower-body compound or locomotive movements.
Side-lying Hip Abduction:
- Lie on one side with the bottom leg bent to 45 degrees and the top leg straight.
- Stack the hips and shoulders directly on top of one another.
- There is a strong tendency to roll the hips forward or back here.
- Setting up with a wall directly behind the client can be a helpful positioning cue.
- Engage the gluteus medius to lift the upper leg toward the ceiling; squeeze and hold the top position and then slowly lower the leg.
- This is not a big movement and is easily overdone, which shifts the work away from the gluteus medius to other surrounding musculature.
- Avoid any crunching with the trunk and lift the leg just high enough to feel the gluteus medius engage.
- For an additional challenge, add an isometric hold at the top.
- The setup here is similar to the first exercise, but the upper and lower legs are both bent (imagine being in a sit-up position and rolling over to one side).
- Activate the gluteus medius to lift the top leg open, as if opening a clamshell.
- Add a Versa Loop band for a greater challenge.
Related article: The Best Exercises for Your Lower Abs For That Slender Toned Look
Isometric Single-leg Wall Lean:
- Standing parallel to a wall, flex the hip closest to the wall to 90 degrees, with the knee bent.
- Press the foot of the stance leg into the floor while driving the bent leg into the wall.
- The gluteus medius of the standing leg will fire to stabilise the pelvis.
Related article: The 30 Day Plank Challenge That Will Tone And Strengthen Your Core
- Place a Versa Loop band around the ankles, shins, or immediately above or below the knees and assume a quarter-squat position.
- Maintain the squat and step diagonally forward as if walking, and then walk back toward the starting position.
- Place the band lower on the legs or use a heavier band to increase the challenge.
Related article: These 4 Exercises Gives You A Smaller Waistline And Bigger Hips
Lateral Band Walks:
- Place a Versa Loop band around the ankles, shins or directly above or below the knees and assume a quarter-squat position.
- Maintain the squat position while stepping laterally, keeping tension on the band throughout.
Related article: 9 Non-Boring Butt Exercises To Enhance And Shape Your Butt
Banded Triplanar Toe Taps:
- Place a Versa Loop band directly above the knees and shift into a single-leg, quarter-squat position.
- While balancing on the standing leg, tap the alternate leg forward, to the side and directly behind.
- The core and hip muscles will fire to maintain single-leg balance against the band’s resistance in three different directions.
- This exercise works the gluteus medius of both the moving leg and the stabilising leg, as they fire to maintain single-leg balance against the band’s resistance in three different directions.