7 Glute Band Exercises to Activate & Strengthen Your Booty
7 Glute Band Exercises to Activate & Strengthen Your Booty
Blog Article
If you're looking to tone, lift, and build stronger glutes, resistance bands are your secret weapon. Lightweight, portable, and ultra-effective, glute bands add the perfect amount of resistance to fire up your muscles and take your lower body workouts to the next level.
Below are 7 must-try glute band exercises that target every angle of your glutes—gluteus maximus, medius, and minimus—for a well-rounded, sculpted booty.
1. ???? Glute Bridge with Band
Place the band above your knees, lie on your back, and press your hips toward the ceiling while pushing your knees slightly outward. Hold for a second at the top to really squeeze the glutes.
Muscles targeted: Gluteus maximus, hamstrings, core
2. ???? Banded Lateral Walks
Step into a band around your thighs or ankles. Keep tension on the band and take small steps side to side while staying low in a squat position.
Muscles targeted: Gluteus medius, outer thighs
3. ???? Donkey Kicks with Band
Get on all fours, loop the band around your thighs, and lift one leg toward the ceiling while keeping your knee bent. Focus on squeezing the glute at the top.
Muscles targeted: Gluteus maximus, hamstrings
4. ???? Banded Squats
Place the band just above your knees. As you squat, push your knees outward against the band to engage your glutes more effectively.
Muscles targeted: Glutes, quads, core
5. ???? Clamshells
Lie on your side with your knees bent and a band around your thighs. Keep your feet together and lift your top knee, then return to start.
Muscles targeted: Gluteus medius, hip abductors
6. ????️ Hip Thrusts with Band
Sit on the floor with your upper back against a bench and the band around your thighs. Thrust your hips upward while pressing your knees out.
Muscles targeted: Glutes, hamstrings, lower back
7. ????♀️ Standing Kickbacks
Anchor the band under one foot and loop the other end around your opposite ankle. Kick your leg straight back, keeping your hips square.
Muscles targeted: Glutes, hamstrings
???? Pro Tip: Consistency is Key
Add 3–4 of these exercises into your weekly workout routine, performing 2–3 sets of 12–15 reps each. You'll start noticing stronger, rounder glutes in no time.
????️ Where to Get Your Glute Bands
Looking for high-quality, non-slip bands? Check out premium glute bands at Recover.ae, available in Dubai and Abu Dhabi. They're designed to stay in place and give you the best resistance training experience.
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