Top 10 Best Glute Band Exercises
1. Squat
Doing squats allows you to firm your thighs, sculpt your glutes and quads, as well as your back and abs. While effective without equipment, this exercise will be even more effective with the help of a resistance band. Glute bands
will indeed provide that extra resistance that should intensify your sessions. You will be able to tone your muscles even more. Place the elastic band slightly
above your knees or at ankle height, keep your spine straight as you lower yourself, and off you go!
2. Monster walk
In addition to strengthening your glutes and quadriceps, this fun walk also allows you to strengthen your abs, calves and lower back.
To do this, simply place a rubber band at the intersection of your legs, stand with your feet apart, and then lower yourself as you would for a squat. Lower yourself until your thighs are parallel to the floor while keeping your back straight. Maintain this position, then move from left to right. In terms of class, it's a far cry from the moonwalk, but at least here, it's within everyone's reach!
3. Hip-thrust - Glute bridge
Position your glute bands above your knees. Lie on the floor on your back with your hands at your sides. Place your feet flat on the floor, one hand's distance from your glutes. Then, while contracting your abs, lift your glutes up while pressing your heels into the floor, and stretch as far as possible. Return to your starting position and repeat.
4. Bridge with leg raise
This super-effective exercise will strengthen your core muscles. A flat stomach is guaranteed!
Get into a bridge position by placing the resistance band around your thighs. Inhale, then push your pelvis upward. Then, raise one leg while pointing your foot. Hold this position for a few seconds, then gently lower your leg and pelvis. Repeat this movement about 10 times, then alternate with the other leg.
5. Side-lying abduction - Lateral raises
Want to get rock-hard abs? Side-lying abduction is an ideal exercise for working your oblique muscles and toning your glutes and thighs.
Lie on your side, legs straight while leaning on your forearm. Place your glute bands around your ankles. Position your feet one on top of the other. Contract your abs then raise the leg placed on top. Do about 20 leg lifts, then switch sides.
6. Lunges
Lunges are very effective for firming and slimming the legs. This exercise works the glutes, calves and even the thighs.
Stand up straight. Place your glute bands around your thighs, just above your knees. Keeping your back and neck straight, take one foot back. Then bend the knee in front of you until your thigh is parallel to the floor. Slowly lower yourself back up.
7. Lateral hip extension
Lateral hip extensions help strengthen your adductor muscles, resulting in slimmer hips and thighs.
Place the elastic band around your ankles. Stand up straight. Place your hands on your hips. Then, raise one of your legs while keeping the rest of your body straight. Return your leg to its original position, without letting your foot touch the floor.
8. Single leg deadlift - Single leg deadlift
The single leg deadlift is a strength training exercise that works the hamstrings and glutes.
This involves pulling the elastic band you've placed under your foot on the ground while keeping your weight on one leg. You can also replace your glute bands with weights or a kettlebell.
9. Pedal boat
The pedal boat is a classic that allows you to strengthen your abs!
Add to that your glute bands, results guaranteed.
Lie on the floor on your back, flattening it, stomach engaged. Place your feet in your resistance band. Lift your feet off the floor and raise your knees while exhaling. Then perform a pedaling motion as you would on a bicycle. You can alternate between pedaling forward and backward.
10. Donkey kick
The donkey kick or back kick is great for strengthening the adductors as well as the hamstrings.
Get on all fours with your knees and hands firmly planted on the floor, and your back straight. Place your resistance band at thigh height. Take a deep breath, then extend your leg back. Then exhale while lowering your leg, without touching the floor with your knee. Repeat this exercise 10 times, then switch legs.
No more excuses thanks to this little elastic band that fits everywhere and will allow you to do a whole bunch of simple and effective exercises wherever you go! 💪