Resistance bands are a priceless instrument to have in your firming arsenal. For starters, they’re low cost and easy to sort out the freeway. Even increased: “They’re joint-friendly and provide a additional purposeful movement in comparison with free weights,” says Bec Donlana licensed non-public coach in NYC and founding father of Sweat with Bec.
“You’ll get these bands in a number of varieties, too. Loop resistance bands — the type that varieties a circle, barely than one prolonged strip — spherical your thighs or ankles all through prepare. This makes them significantly environment friendly for pinpointing the muscle tissue that make up your backside”, says Donlan.
“[They] immediately aim your glutes, significantly your medial glute — which is a muscle that often refuses to hearth for nearly all of people,” explains the Australian native. “When it doesn’t activate, the muscle tissue spherical it overcompensate and start doing the entire work.” Which will end in imbalances (assume outsized quads nevertheless a flat booty) and accidents. Whomp, whomp.
The bands moreover add ascending resistance to your weight room routine, which means the exercise routines get extra sturdy as you progress via the entire range of motion. That doesn’t happen with free weights, which give a unbroken resistance all via the switch. Additional depth, additional stability — aka effectivity at its best.
Happy to hitch the band however? Deal with these 5 band exercise routines to hearth up your glutes, and the rest of your lower physique! We promise you’ll love the booty-toning benefits, and the power upsides, too.
RELATED: 50 Butt Exercises to Sculpt Stronger Glutes
5 Band Exercises to Assemble a Stronger Butt
1. Banded Aspect Step
That is no doubt one of many best band exercise routines to work your hips, abductors and the connective tissue in your legs, slashing your chance of hurt. However it absolutely’s moreover a perfect choice to prime your backside to work onerous. Donlan recommends together with it to every warm-up to ensure your medial glutes hearth up all via your train.
: Stand with ft hip-width apart, band spherical ankles and holding a dumbbell at chest prime in entrance of you (a). Lower proper right into a squat (b). Staying low, take one step to the right and once more, then one step to the left and once more for one rep (c). Do 3 items of 20 reps.
2. Deep Squat
Together with a band takes your typical squat to the next stage. “Your glutes should work severely onerous to fight in opposition to the band to ensure your knees don’t collapse,” says Donlan. Try it as a goblet squat (holding a dumbbell vertically at chest prime in entrance of you) or as a physique weight banded squat.
: Stand with ft shoulder-width apart, band spherical thighs correct above knees (a). Push your hips once more and reduce proper all the way down to the underside until thighs are parallel to the underside (b). Stand once more as a lot as start (c). Do 3 items of 15 reps.
RELATED: How Low Must You Squat? (And Improve It)
3. Curtsy Lunge
A favorite amongst runners, this switch “is an excellent bang-for-your-back prepare,” says Donlan. “It actually works all components of your glutes, hip abductors and core.” She suggests holding a kettlebell in entrance of your chest or two dumbbells at your sides if you happen to’re in a position to up the depth.
: Stand with ft hip-width apart, band spherical thighs (a). Step your left foot behind you and to the right, decreasing until your correct thigh is parallel to the bottom (b). Return to standing (c). Do 10 reps, then repeat on the opposite facet.
4. Single-Leg Deadlift
Deadlifts do wonders to your complete posterior chain — once more, glutes, hamstrings — which people often ignore throughout the weight room. The one-leg mannequin moreover challenges your steadiness, which strengthens your core muscle tissue as successfully.
: Put a band under your correct foot and preserve it alongside along with your correct hand (a). Minimize up your stance, correct foot in entrance and left foot behind. Change your weight to correct leg (b). Sustaining your once more straight and core engaged, bend your correct knee barely and slowly hinge forward on the hips, decreasing until your hand reaches mid-calf (c). Stand once more as a lot as start (d). Do 10 to fifteen reps, then repeat on reverse facet.
RELATED: Are You Doing the Deadlift All Flawed?
5. Butt Kickback
Your glutes will in all probability be begging for mercy by the purpose you finish this burner. “It primarily targets your butt, says Donlan, nevertheless will get your hamstrings in on the movement, too”.
: Start one all fours with a band spherical your correct hand and the underside of your correct foot (a). Lengthen your correct foot behind you, defending the band straight, and reduce for 1 rep (b). Do 10 to fifteen reps, then repeat on reverse facet.
Study Additional
Hate Squats? 7 Glute Exercises for an Speedy Butt Carry
The 5 Biggest Stretches for Your Glutes
5 Butt-Sculpting Exercises from Barre Harmony
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Initially revealed on September 25, 2017. Updated on November 9, 2021
GIFs by Mallory Creveling / Life by Day by day Burn; Filmed at Bandier’s Studio B. Cowl image via Shutterstock