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Resistance Bands For Legs And Glutes

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Standing Leg Lifts Kickbacks

Resistance Bands Workout | Legs and Glutes Exercises

Last but not least, we have a popular resistance loop band exercise for glutes called standing leg lifts. Also referred to as standing kickbacks.

Exercise Instructions: This exercise is very similar to using the cable machine at the gym. First, position your loop resistance band either above your knees or around the ankles. And hold on to something for support. While keeping your legs straight with only a slight bend in the knees, push one leg back until you feel the squeeze in your gluteus maximus.

Tip: For this exercise to be effective and to achieve optimum results, make sure to use strict form and concentrate on the squeeze in your glutes at the top of each rep.

Slowing down the exercise may help you get that mind to muscle connection for better muscle activation and faster results. Perform high reps to activate your glutes. And to add size, increase your resistance as you get stronger.

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Do Resistance Bands Work For Glutes

‘Resistance bandsand especially resistance bands for glutesare a great tool for providing resistance through the full range of motion of an exercise, as well as helping to activate key stabiliser muscles in the hips and shoulders,’ says Lee Mullins, personal trainer and founder of the Workshop Gymnasium.

The best bit about using resistance bands for glutes is that they come in different weights usually, extra-light, light, medium, heavy and extra heavy. This range means you can increase or decrease the resistance as your workout requires.

What’s The Best Way To Use A Resistance Band In Lower Body Workouts

One of the best ways to use a glute resistance band is by adding it into your warm-up routine, especially if you’re into strength training or doing free weights workouts. Here’s why.

‘A large percentage of people over-recruit the quads when doing hip dominant exercises, so a set of hip extensions using a mini band before squatting, deadlifting or lunging will help activate the hips and glutes before performing the lower body lift,’ says Dalton Wong, performance coach at TwentyTwo Training.

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Benefits Of Resistance Band Workouts

If youre looking to add variety to your workouts, increase your strength, and promote functional fitness, then resistance band training is a great place to start.

Resistance bands are safe for people at most ages and fitness levels. In fact, one study found that elastic-band resistance exercises can improve balance, gait function, and flexibility in older adults .

Plus, using this fitness tool for resistance can promote similar strength gains compared to conventional resistance training, according to a research review .

That said, if youre on the fence about adding resistance bands to your fitness routine, consider these additional benefits (

  • Resistance bands increase the time your muscles are under tension.
  • Bands come in a variety of styles, including mini bands, loop bands, tube bands with handles, flat therapy bands, and figure 8 bands.

Want to give resistance band training a go but arent sure where to start? Check out these five mini-workouts designed by top certified personal trainers.

Resistance Band Fire Hydrants

Hurdilen Resistance Bands Loop Exercise Bands Booty Bands ...

Muscles worked: Gluteus medius and minimus

Go on all fours, and place a resistance band just above your knees. Keep your core and glutes tight, and then lift your knee to the side without moving your hips. Straighten and stabilize your body as you push against the resistance band.

Bring your knee back to your starting position on all fours. Repeat with the opposite leg.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

Rep range for each leg: 10-15

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Resistance Loop Bands For Fitness Workouts:

The resistance loop band has different resistance levels for fitness workouts. This exercise band is great for different types of home workouts, stretching, physical therapy rehabilitation exercises and strength training. It is one of the best brands which allow you to get your desired result as early as possible. That is made from 100% natural latex. It is a durable resistance loop band which built for years of use.

The resistance loop band is best for yoga, Crossfit Training, Beachbody, Strengthing, P90x, Pilates and toning upper and lower body. It is also best for legs, glutes, and knees.


  • Best for physical therapy rehabilitation exercises.
  • Beneficial for improving mobility and Meniscus.
  • Ideal for Knee replacement and stabilization exercises.
  • A set of resistance band that is great for stretching.
  • Best for doing leg and arm exercise.


  • This band is not for use around neck, head and mouth area.
  • It is not ideal for those who have latex allergy.

Seated Banded Leg Extensions

  • Find a sturdy chair or bench and attach your resistance band to the leg or base so it loops around your ankle.
  • With your legs at 90 degrees, feel the resistance as you straighten your right leg. Bring your leg back to 90 degrees as you return to your starting position.
  • Do a total of 12 reps, then repeat on the left leg.
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    The Best Fabric Loop Resistance Bands

    • Resistance levels: 15 – 25 pounds, 25 – 35 pounds, 35 – 50 pounds

    Not only are these fabric resistance bands super durable, but they’ll give you a good workout, too. Each of the three bands is made from a soft fabric blend with stretchy natural latex built in to keep you comfortable while still providing plenty of resistance. These bands are also the thickest bands, width wise, on this list, which helps prevent them from rolling when you’re mid-squat. Plus, they come in multiple resistance levels so you can find your perfect level. Resistance-wise, these fall squarely in between the two latex sets above, so they offer plenty of versatility for both lighter and more intense workouts.

    According to one reviewer:“These are great quality material and the colors are really cute. I’ve used these during every single leg/glute day for a little over a month now and they have not stretched out or lost their elasticity.”

    Resistance Band Side Lunges

    30-Minute Resistance Band Leg Workout for Women | Legs, Glutes Thighs

    This exercise is great for activating the glutes, hamstrings, and quads.

    How to perform

    Stand on top of a band with the left leg. Grab both ends of the band with each hand and bring them to shoulder height. Take a wide step to the right side then lunge down with the right leg. Keep the left leg straight. Lunge back to starting position and repeat. Complete reps for one leg before switching legs.

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    Top 10 Best Resistance Bands For Glutes For 2021

    There are plenty of resistance bands for different needs out on the market. So it becomes quite challenging to choose the right one. But we have researched a lot and make a list of top 10 best workout bands for legs or for glutes and many other reasons.

    Lets stay with us and know more about each of the resistance band reviews:

    Plank Side Tap And Lift

    Type of band: mini band

    The plank side tap and lift is great for core stability. It also works your glutes.

  • Place the band around your ankles.
  • From a plank position on your elbows, slowly tap one foot out to the side, return to center, and then lift that same leg up, leading with your heel. Be sure you keep your toes flexed and contract your glutes on each leg lift.
  • Do 1015 reps per side.
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    Lie Flat On The Floor With Your Legs Bent And A Resistance Band Around Your Knees

    How to use flat resistance bands for glutes. Related articles Resistance Band Reverse Fly. Lie face up on a yoga mat with your knees bent feet flat. How to do glute bridge pulses.

    Now raise your leg away from your body as far as you can. If you do the standing up version your core and lower back muscles may have to work to a small extent. These glute exercises with resistance loop bands are a great way to help strengthen your booty muscles.

    How To Resistance Band Crab Walk. Which Rubber bands to choose and with which purpose. Stand shoulder-width apart holding a 25 pound dumbbell and the resistance band below your pelvic area.

    How To Muscles There are many different ways to improve your current exercise routine. Glute activation exercises I use before weight lifting to turn on fire up and get my booty ready to grow. This resistance band exercise for legs and glutes requires you to place your resistance band somewhere around your ankle.

    Glute kickbacks are a glute isolation exercise that is typically done with the cable machine. Place a resistance band your thighs just above your knees. Resistance bands come in a few different types and the correct choice for you will depend on what exercises you intend to use your band with.

    They focus on strengthening all three glutes. Stand up straight by a sturdy object such as a chair. How to do it.

    Clamshells Loop Band Exercise


    This external hip rotation exercise is great for hip mobility and building the outer part of your glutes. Since this exercise is working the outer part of your glute muscles, it will give you that curvy look from the front view.

    Exercise Instructions: Lying on your side , position your legs at a 45-degree angle. But also bend your knees to about a 90% angle. With your top foot placed on top of the bottom foot, position the bottom arm either straight out or bent back behind your head, whichever is more comfortable for you. Face your hips slightly forward with one hand on top of your hip.

    Try to avoid opening the hip by leaning back too far. Place the band slightly above your knees. While pressing your hand down on your hip, lift your top knee up and then lower it back down to the starting position. To keep the tension going, try to keep your knees from touching. Exhale on the up movement and inhale on the way back down. Try performing 15 to 20 reps and concentrate on your glutes doing the work.

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    Fire Hydrants Resistance Loop Band Exercises

    Exercise Instructions: Using the same position used for the straight leg Kickback, keep both legs at a 90-degree angle. With the resistance band position above the knees, push one leg out to the side while keeping it at the same angle. Return to the original position and repeat. This is another great exercise to target the outer glutes.

    What’s The Best Type Of Resistance Band

    There are multiple types of resistance bands you can choose for glute band exercises short, long, looped and unlooped.

    Unlooped resistance bands are best used if you only want to buy one resistance band you can tie them more tightly to make them “heavier” or for cooldown exercises and physiotherapy movements.

    If you’re using resistance bands for bum workouts or Pilates workouts, smaller looped bands will be your go-to.

    For warm-up exercises or mobility training, plump for a longer, looped band it’ll provide lighter resistance but enough activation to wake up the muscles.

    Type is not the only thing to consider when it comes to choosing a band: resistance bands are largely split into five weights meaning how much tension they’ll exert.

  • Extra light
  • Heavy
  • Extra heavy
  • If you’re a beginner, choose a lighter band. It’s better to move with correct form than add too much resistance and throw off your technique because of it.

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    Health & Wellnesswhy Resistance Bands Will Make You Reconsider Using Weights

    In this full-body resistance band workout, well start with the lower body, get down on the ground for a core move, and then stand back up for the upper body.

    You can do this routine every other day, as you would with other strength-training workouts. Perform each exercise in the circuit 10 times and repeat the circuit for a total of three rounds. Remember to breathe in through your nose and out through your mouth during this routine.

    The lower body exercises work the quads, hamstrings, glutes, stabilizing muscles of the lower body, and the core. Pull the naval in towards the spine to support the low back and to help maintain your balance.

    What Are The Benefit Of Resistance Band Leg Workouts

    Dumbells and Resistance Bands Workout: Glutes and Legs At Home Workout for Beginners

    Mini loop bands have been used by physical therapists for decades for these reasons:

  • Resistance Band Exercises Directly Target and Activate the Glutes and Hamstrings. If you frequently experience tight hamstrings, or struggle to feel your glutes turn on during leg exercises, you may be more quad-dominant. This essentially means that the muscles in the front of the leg, quads and hip flexors, overpower the muscles on the back of the legs, glutes and hamstrings . Using exercise bands helps properly turn on or activate your glute muscles.
  • Resistance Band Leg Workouts Target Smaller, Stabilizing Muscles. Resistance exercise bands target the smaller, stabilizing leg muscles that can be overpowered by larger muscle groups. So you get a super effective glute workout, targeting both large functional muscles and small stabilizing muscles in the lower body. This is also great for strengthening weak knees and injury prevention.
  • Leg Exercises with Bands Work Your Muscles Differently Than Free Weights. Bands make your muscles work harder as there is constant time under tension.
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    Loop Resistance Band Squat

    Before you start this exercise, lets do a safety check.

    Step on the edge of your resistance band and pull the other end upif the band can stretch to at least shoulder height, youre good!

  • Step on the band with your feet about shoulder-width apart .
  • Straighten out the band so that its parallel to your legs, loops around the back of your shoulder caps, and use a cross-arm grip to grasp the band around your collarbone.
  • With your knees and feet facing straight and your back straight, begin dropping your butt down .
  • As youre lowering yourself, do your best to keep your knees from shooting outward and extending too far past your toes.
  • Once your knees are just below a 90-degree angle, slow down and reverse course.
  • Return to your starting position slowly.
  • We cannot emphasize enough how vital the cross-arm grip on the resistance band is. Not securing the band like this will lead to one of two things :

    1. The band will slip back toward your neckyou probably see where this is goingand possibly end up choking you, or at least leaving you gasping for air.

    2. The band will slip off your shoulders entirely. Say goodbye to form and hello to a resistance band injury!

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