5 Band Exercises for Your Best Butt Ever


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This article initially appeared on DailyBurn.com.

Resistance bands are a priceless device to have in your firming arsenal. For starters, they’re cheap and straightforward to tackle the highway. Even higher: “They’re joint-friendly and supply a extra practical motion compared to free weights,” says Bec Donlan, an authorized private coach in NYC who teaches band-based lessons at Bandier’s Studio B.

You can get these bands in several types, too. Loop resistance bands — the type that types a circle, slightly than one lengthy strip — round your thighs or ankles throughout train. This makes them particularly efficient for pinpointing the muscle mass that make up your bottom, says Donlan.

“[They] instantly goal your glutes, particularly your medial glute — which is a muscle that usually refuses to fireplace for nearly all of folks,” explains the Australian native. “When it doesn’t activate, the muscle mass round it overcompensate and begin doing all of the work.” That can result in imbalances (assume outsized quads however a flat booty) and accidents. Whomp, whomp.

The bands additionally add ascending resistance to your weight room routine, which means the workouts get harder as you progress by way of the complete vary of movement. That doesn’t occur with free weights, which give a relentless resistance all through the transfer. More depth, extra stability — aka effectivity at its greatest.

Convinced to affix the band but? Take on these 5 band workouts to fireplace up your glutes, and the remainder of your decrease physique! We promise you’ll love the booty-toning advantages, and the power upsides, too.

RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

5 Band Exercises to Build a Stronger Butt

GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B

1. Banded Side Step

This is likely one of the greatest band workouts to work your hips, abductors and the connective tissue in your legs, slashing your probability of harm. But it’s additionally an ideal approach to prime your bottom to work onerous. Donlan recommends including it to each warm-up to make sure your medial glutes hearth up all through your exercise.

How to: Stand with toes hip-width aside, band round ankles and holding a dumbbell at chest top in entrance of you (a). Lower right into a squat (b). Staying low, take one step to the appropriate and again, then one step to the left and again for one rep (c). Do three units of 20 reps.

GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B

2. Deep Squat

Adding a band takes your typical squat to the following stage. “Your glutes need to work significantly onerous to struggle in opposition to the band to make sure your knees don’t collapse,” says Donlan. Try it as a goblet squat (holding a dumbbell vertically at chest top in entrance of you) or as a body weight banded squat.

How to: Stand with toes shoulder-width aside, band round thighs proper above knees (a). Push your hips again and decrease all the way down to the bottom till thighs are parallel to the bottom (b). Stand again as much as begin (c). Do three units of 15 reps.

RELATED: How Low Should You Squat? (And How to Improve It)

GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B

three. Curtsy Lunge

A favourite amongst runners, this transfer “is a superb bang-for-your-buck train,” says Donlan. “It works all elements of your glutes, hip abductors and core.” She suggests holding a kettlebell in entrance of your chest or two dumbbells at your sides once you’re able to up the depth.

How to: Stand with toes hip-width aside, band round thighs (a). Step your left foot behind you and to the appropriate, decreasing till your proper thigh is parallel to the ground (b). Return to standing (c). Do 10 reps, then repeat on the alternative facet.

GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B

four. Single-Leg Deadlift

Deadlifts do wonders for your complete posterior chain — again, glutes, hamstrings — which individuals usually ignore within the weight room. The single-leg model additionally challenges your steadiness, which strengthens your core muscle mass as nicely.

How to: Put a band below your proper foot and maintain it along with your proper hand (a). Split your stance, proper foot in entrance and left foot behind. Transfer your weight to proper leg (b). Keeping your again straight and core engaged, bend your proper knee barely and slowly hinge ahead on the hips, decreasing till your hand reaches mid-calf (c). Stand again as much as begin (d). Do 10 to 15 reps, then repeat on reverse facet.

RELATED: Are You Doing the Deadlift All Wrong?

GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B

5. Butt Kick Back

Your glutes will likely be begging for mercy by the point you end this burner. It primarily targets your butt, says Donlan, however will get your hamstrings in on the motion, too.

How to: Start one all fours with a band round your proper hand and the underside of your proper foot (a). Extend your proper foot behind you, protecting the band straight, and decrease for 1 rep (b). Do 10 to 15 reps, then repeat on reverse facet.



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