When it comes to building strong glutes, resistance bands can be your secret weapon. Here's a glute-focused workout that you can add to your routine for some serious booty gains!
Warm-up: Start with a 5-10 minute dynamic warm-up to get your muscles ready for action. Incorporate leg swings, hip circles, and light jogging in place.
Equipment
- A set of Hope Fitness Gear bands with varying levels of resistance. Bands we recommend for glutes: Fabric Mini Loops, Booty Bands, Mini Loops.
- A sturdy anchor point (door frame, pole, or sturdy furniture) for certain exercises.
Workout: Perform 3-4 sets of each exercise, aiming for 12-15 repetitions per set. Adjust the resistance band tension according to your fitness level.
Banded Glute Bridges- Lie on your back with your knees bent and feet flat on the ground.
- Place the resistance band just above your knees.
- Push through your heels to lift your hips off the ground while squeezing your glutes.
- Lower your hips back down and repeat.
- Lie on your side with your legs bent at a 90-degree angle and the resistance band just above your knees.
- Keep your feet together and open your knees while maintaining tension in the band.
- Close your knees and repeat the movement.
- Place the resistance band around your ankles.
- Get into a slight squat position with your knees slightly bent.
- Take lateral steps to the side while maintaining tension in the band.
- Walk to one side for a few steps, then walk back in the opposite direction.
- Step on the resistance band with your feet hip-width apart.
- Hold the ends of the band at shoulder height, creating tension in the band.
- Perform squats by pushing your hips back and bending your knees, keeping the tension in the band throughout the movement.
- Secure the resistance band around your ankles.
- Get on all fours with your hands under your shoulders and knees under your hips.
- Lift one leg behind you while keeping it bent at a 90-degree angle.
- Straighten your leg and pulse it upward while squeezing your glutes.
- Lower your leg back down and repeat on both sides.
- Stand on the resistance band with your feet hip-width apart.
- Hold the ends of the band with your palms facing you.
- Hinge at your hips, keeping your back straight, and lower the band towards the ground.
- Engage your glutes and hamstrings to return to the starting position.
Remember to focus on proper form throughout each exercise and engage your glute muscles actively. As you progress, you can increase the resistance or the number of sets and repetitions. Incorporate this resistance band glute workout into your routine a few times a week, and you'll be well on your way to achieving stronger, more sculpted glutes!