5 Glute Growth Resistance Band Exercises

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Using resistance bands to grow your butt is quite an effective method, especially if you are performing the right exercises.

Resistance bands are cheap and are portable which means you can get a superb workout virtually anywhere.

What makes them so effective is their ability to put constant tension on the muscle being worked. This means the muscles are being torn on both the concentric and eccentric part of the movement.

As a result, you will see your muscles grow and get toned!

Resistance bands can also be worked in with a strength training regimen to enhance the level of difficulty.

Let’s check out 5 glute targeted exercises with the ever so versatile resistance bands…

1. Staggered Squat to Leg Lift

How to: Stand up straight with your legs shoulder-width apart and the resistance bands around your ankles. Descend down into a squat position but stagger your stance by placing your right foot slightly farther back than your left. Your right heel should be off the ground with your toes aligned with the heel of your left foot. Once you’ve descended into your hips, stand up straight by pushing through the left leg. From there, immediately extend the right leg out behind you while keeping the leg straight. Repeat and alternate sides.

 

2. Banded Leg Openers

How to: Lie on your back with your legs extended towards the ceiling with the bands wrapped around your ankles. From here, pull against the resistance of the band and spread your legs open wider than shoulder-width apart. Once you’ve come all the way out pulse out three times to enhance the difficulty before returning to the original position.

 

3. Single-Leg Hip Raise

How to: Lie on your back with your knees bent and feet flat on the floor. Your legs should be hip-width apart with the band wrapped around your legs above the knee. From here, drive through your heels and lift your butt off the floor toward the ceiling. Now straighten one leg and extend it to the side while keeping it straight and then return back. Do this without lowering your hips and alternate sides.

 

4. Kneeling leg lift

How to: Kneel on the floor with the bands placed just above your knees. From here, extend your right leg to the side and place your right hand on your hip and your left hand on the floor for balance. Now lift your right leg as high as you can while keeping your leg straight and your toes pointed. Lower back down and repeat and then alternate sides.

 

5. Plank Jack

How to: Place the bands around your ankles and get into a high plank position with your arms straight and under your shoulders. Keep your core engaged and legs straight at all times. Now jump your feet out as wide as you can without sacrificing form, then jump back to your original position. Repeat this movement in rapid succession. Make sure to keep your hips level with your upper body at all times.

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