5 Band Exercise routines for Your Most interesting Butt Ever

Resistance bands are a priceless software program to have in your firming arsenal. For starters, they’re low-cost and simple to deal with the road. Even greater: “They’re joint-friendly and provide a additional sensible movement in comparison with free weights,” says Bec Donlan, a licensed personal coach in NYC and founding father of Sweat with Bec.

“You’ll get these bands in quite a few varieties, too. Loop resistance bands — the kind that varieties a circle, considerably than one prolonged strip — spherical your thighs or ankles all through prepare. This makes them notably environment friendly for pinpointing the muscle tissues that make up your backside”, says Donlan.

“[They] instantly purpose your glutes, particularly 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 tissues spherical it overcompensate and start doing the entire work.” Which will lead to imbalances (assume outsized quads nevertheless a flat booty) and accidents. Whomp, whomp.

The bands moreover add ascending resistance to your weight room routine, which implies the exercise routines get more durable as you progress by the use of the whole differ of motion. That doesn’t happen with free weights, which give a unbroken resistance all via the switch. Further depth, additional stability — aka effectivity at its most interesting.

Glad to hitch the band however? Sort out 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 Exercise routines to Sculpt Stronger Glutes

5 Band Exercise routines to Assemble a Stronger Butt

1. Banded Facet Step

That is among the many most interesting band exercise routines to work your hips, abductors and the connective tissue in your legs, slashing your chance of injury. However it’s moreover a really perfect method 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.

Learn to: Stand with ft hip-width apart, band spherical ankles and holding a dumbbell at chest peak in entrance of you (a). Lower proper right into a squat (b). Staying low, take one step to the appropriate 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 diploma. “Your glutes should work considerably onerous to battle 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 peak in entrance of you) or as a physique weight banded squat.

Learn to: 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 Learn to Improve It)

3. Curtsy Lunge

A favorite amongst runners, this switch “is an effective bang-for-your-back prepare,” says Donlan. “It actually works all parts of your glutes, hip abductors and core.” She suggests holding a kettlebell in entrance of your chest or two dumbbells at your sides when you’re capable of up the depth.

Learn to: Stand with ft hip-width apart, band spherical thighs (a). Step your left foot behind you and to the appropriate, decreasing until your correct thigh is parallel to the bottom (b). Return to standing (c). Do 10 reps, then repeat on the choice aspect.

4. Single-Leg Deadlift

Deadlifts do wonders in your full posterior chain — once more, glutes, hamstrings — which people usually ignore throughout the weight room. The one-leg mannequin moreover challenges your stability, which strengthens your core muscle tissues as successfully.

Learn to: Put a band beneath your correct foot and keep it collectively along with your correct hand (a). Lower up your stance, correct foot in entrance and left foot behind. Change your weight to correct leg (b). Defending 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 aspect.

RELATED: Are You Doing the Deadlift All Unsuitable?

5. Butt Kickback

Your glutes will seemingly 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”.

Learn to: 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, preserving the band straight, and reduce for 1 rep (b). Do 10 to fifteen reps, then repeat on reverse aspect.

Study Further
Hate Squats? 7 Glute Exercise routines for an Quick Butt Carry
The 5 Most interesting Stretches for Your Glutes
5 Butt-Sculpting Exercise routines from Barre Harmony

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Initially printed on September 25, 2017. Updated on November 9, 2021

GIFs by Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B. Cowl image by the use of Shutterstock