Training your glutes is a fundamental part of growing and sculpting your legs. Whether you are a seasoned workout veteran or coming up with your first training plan, the workouts below will help you meet your fitness goals.
resistance band hip thrusts on knees (female)
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1. Start by choosing a resistance band of appropriate strength. The band should provide enough resistance to challenge your muscles but not so much that it compromises your form.
2. Kneel on a comfortable surface, like a yoga mat, with your knees hip-width apart.
3. Loop the resistance band around your hips, securing one end under each knee. Make sure the band is flat against your body and not twisted.
4. Sit back on your heels, leaning slightly forward with your hands on your hips. This is your starting position.
5. Engage your core and squeeze your glutes as you thrust your hips forward. Your body should form a straight line from your knees to your shoulders at the top of the movement.
6. Hold the thrust for a moment, ensuring your glutes remain engaged.
7. Slowly lower your hips back down to the starting position, maintaining tension in the band.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid arching your back. The movement should be controlled, with the focus on squeezing your glutes at the top of the thrust.
band straight back stiff leg deadlift
To perform the band straight back stiff leg deadlift, follow these steps:
1. Stand upright with your feet hip-width apart. Place the band under your feet and hold the ends in each hand. Ensure the band is taut but not stretched.
2. Keep your back straight, shoulders back, and your gaze forward. This is your starting position.
3. Slowly bend at your hips, lowering your torso towards the floor while keeping your back straight. Your legs should remain straight but not locked. You should feel a stretch in your hamstrings and glutes.
4. Lower your torso until it's almost parallel to the floor, or as far as your flexibility allows. Ensure the band remains taut.
5. Pause for a moment at the bottom of the movement, then slowly reverse the motion by driving your hips forward and lifting your torso back to the starting position. As you rise, squeeze your glutes at the top of the movement.
6. Repeat the exercise for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to protect your lower back. The movement should be slow and controlled, focusing on the muscle contraction and not on the weights you're lifting. If you feel any discomfort or pain, stop the exercise immediately and consult with a fitness professional.
band stiff leg deadlift
To perform the band stiff leg deadlift, start by standing tall with your feet hip-width apart. Place the band under your feet and hold the ends in each hand.
Ensure your hands are at your sides, palms facing your body. This is your starting position.
Engage your core and keep your back straight. Begin the exercise by pushing your hips back and bending at the waist. As you do this, lower your torso towards the floor while keeping your back straight.
You should feel a stretch in your hamstrings and glutes as you lower your body. Ensure that your knees are slightly bent but not moving forward past your toes.
Lower your body until your torso is parallel to the floor, or as far as your flexibility allows. Your arms should be hanging down, holding onto the band.
Pause for a moment at the bottom of the movement, then push your hips forward and squeeze your glutes to return to the starting position.
Ensure you are lifting with your glutes and hamstrings, not your lower back.
Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the entire exercise.
This exercise can be modified to be easier by using a lighter resistance band, or more challenging by using a heavier band.
band step-up
To perform the band step-up exercise, follow these steps:
1. Start by selecting a resistance band of appropriate strength. The band should be challenging to stretch but not impossible.
2. Find a sturdy, elevated platform such as a step, bench, or box. The height should be such that your knee is at a 90-degree angle when your foot is on it.
3. Stand in front of the platform and place the resistance band around your ankles.
4. Step up onto the platform with your right foot, keeping the resistance band taut. As you step up, drive through your right heel and squeeze your glutes at the top of the movement.
5. Slowly lower your left foot back to the ground, maintaining tension in the band.
6. Repeat this movement for your desired number of reps, then switch to your left foot leading the step-up.
7. Ensure to keep your core engaged and your back straight throughout the exercise to maintain balance and stability.
Remember, the key to this exercise is control and resistance, not speed. Take your time to perform each step correctly for maximum glute activation.
band squat row
To perform the band squat row, start by standing tall with your feet shoulder-width apart. Place the band under your feet and hold the ends with both hands.
Next, lower your body into a squat position, keeping your back straight and your knees over your toes. As you squat, extend your arms out in front of you, keeping the band taut.
Now, as you push through your heels to stand back up, pull the band towards your body, squeezing your shoulder blades together. Your elbows should be bent at a 90-degree angle and close to your body.
Ensure to keep your core engaged throughout the exercise. This is one repetition.
Repeat this exercise for the desired number of reps. Remember to keep your movements slow and controlled, focusing on the muscle contraction and relaxation.
This exercise targets your glutes, but also works your back, shoulders, and core. Make sure to choose a band with a resistance level that challenges you, but still allows you to perform the exercise with correct form.
band squat
To perform the band squat, start by standing tall with your feet hip-width apart. Place the band around your thighs, just above your knees.
Ensure the band is flat and not twisted. This is your starting position.
Slowly begin to lower your body by bending at the knees and pushing your hips back as if you were sitting in a chair. Keep your chest upright and your knees over your toes.
Continue lowering until your thighs are parallel to the floor, or as far as your flexibility allows. You should feel a stretch in your glutes and thighs.
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position, keeping tension on the band the entire time.
Ensure your knees don't cave inwards as you stand; the band should provide resistance.
Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability.
This exercise targets your glutes, but you'll also feel it in your thighs and core. Adjust the band's resistance as needed to make the exercise more or less challenging.
band seated hip internal rotation
To perform the band seated hip internal rotation exercise, follow these steps:
1. Begin by sitting on a flat surface, such as a bench or the floor, with your legs extended in front of you.
2. Loop the band around your ankles. Make sure the band is tight enough to provide resistance but not so tight that it restricts your movement.
3. Keep your back straight and engage your core. This will help to stabilize your body during the exercise.
4. Slowly rotate one foot inward, moving your ankle towards your other leg. You should feel the resistance from the band and a stretch in your glute muscles.
5. Hold this position for a few seconds, then slowly return your foot to the starting position.
6. Repeat this movement for your desired number of repetitions, then switch to the other leg.
7. For best results, aim for 3 sets of 10-15 repetitions on each leg.
Remember to keep your movements slow and controlled, and to breathe evenly throughout the exercise. If the band is too tight or the exercise is causing discomfort, adjust the band or stop the exercise.
band pull through
To perform the band pull through exercise, follow these steps:
1. Start by securing your band to a sturdy post or pole at about ankle height. Make sure it's tightly fastened to avoid any accidents.
2. Stand facing away from the post with your feet shoulder-width apart. Walk forward until there's tension in the band.
3. Reach between your legs to grab the band with both hands. Your palms should be facing each other.
4. Keep your back flat, bend at the hips and knees, and push your butt back as if you're going to sit in a chair. This is your starting position.
5. Drive your hips forward and squeeze your glutes to pull the band forward. Your body should be in a straight line from your head to your knees.
6. Slowly reverse the movement, allowing the band to pull your hips back and return to the starting position.
7. Repeat for the desired number of reps.
Remember to keep your core engaged and your back straight throughout the exercise. The movement should be driven by your hips and glutes, not your arms. If you feel any discomfort in your lower back, reduce the tension in the band or check your form.
band lying hip internal rotation
To perform the band lying hip internal rotation exercise, follow these steps:
1. Start by lying down on your side on a comfortable, flat surface. Your legs should be extended and stacked on top of each other.
2. Wrap the band around your ankles. Make sure it's secure but not too tight, allowing for movement.
3. Bend your knees to a 90-degree angle, keeping your feet together. This is your starting position.
4. Slowly rotate your top knee upwards while keeping your feet together. The band should provide resistance.
5. Lift your knee as high as you can without moving your hips or lower back. You should feel a contraction in your glutes.
6. Hold this position for a moment, then slowly lower your knee back to the starting position.
7. Repeat this movement for your desired number of repetitions.
8. Once you've completed your set, switch sides and repeat the exercise with the other leg.
Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the band. Breathe out as you lift your knee and breathe in as you return to the starting position.
band hip lift
To perform the band hip lift, start by lying flat on your back on a comfortable, flat surface. Bend your knees and keep your feet flat on the floor. Place a resistance band around your thighs, just above your knees.
Press your feet into the floor and lift your hips off the ground, pushing against the resistance of the band. Ensure your knees are in line with your hips and not collapsing inward. This is your starting position.
Tighten your glutes and lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, making sure to keep your glutes engaged and your knees pushing out against the band.
Slowly lower your hips back down to the starting position. This completes one repetition.
Repeat this exercise for the desired number of repetitions. Ensure to keep your movements controlled and your muscles engaged throughout the exercise.
Remember to breathe throughout the exercise, exhaling as you lift your hips and inhaling as you lower them.
This exercise is great for targeting and strengthening your glutes. Adjust the resistance of the band as needed to make the exercise more or less challenging.
band bent-over hip extension
To perform the band bent-over hip extension, start by securing the band around a sturdy post or object at ankle height.
1. Stand facing the post with the band attached to your right ankle. Your feet should be hip-width apart.
2. Slightly bend your knees and hinge forward at your hips, maintaining a straight back. This is your starting position.
3. Slowly extend your right leg straight behind you, keeping your knee straight but not locked. Push against the resistance of the band until your leg is parallel with the floor.
4. Hold this position for a moment, squeezing your glutes at the top of the movement.
5. Slowly lower your leg back to the starting position, resisting the pull of the band.
6. Repeat this movement for your desired number of repetitions, then switch to the other leg.
Remember to keep your core engaged and your back straight throughout the exercise. Avoid arching your back or swinging your leg; the movement should be controlled and originate from your hip. This exercise targets the glutes, but you should also feel a stretch in your hamstrings.
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