These are resistance bands exercises for glutes that you can do a with a very simple, portable tool right at home–no weights necessary. They are simple and effective for building muscle, gaining strength, and getting that coveted well-rounded booty.
In addition to resistance bands,there are a few other pieces of home exercise equipment I use and think everyone should have–(and most of them are under 8lbs!)
Take a peek here.
These particular resistance bands exercises for glutes, are working the glutes in their abduction and external rotation functions. For a well-rounded glute program, you need to incorporate other exercises as well. You will also want to work the glutes in their hip extension function with glute bridges and hip thrusts. And you need to do full body functional movements like deadlifts, squats, kettlebell swings, single leg squats, single leg deadlifts, lunges,and step-ups.
This is a nice sequence to do when you don’t want to fatigue yourself with heavy full body, compound lifts like deadlifts and squats, but you still want to work the glutes. I have been doing these resistance bands exercises for glutes, the last couple of months in combination with heavy glute bridges, hip thrusts, single leg deadlifts, and kettlebell swings.
I have really seen a difference in my butt shape (not so much size–yet. Probably because I don’t access heavy enough weights on a regular basis, and because I’m not taking in enough calories for significant muscle gain). I have some more definition between my hamstrings and glutes, more “pop” if you will. I’m not quite where I want to be (of course not–am I ever?), but it’s getting there. I’m too shy right now to post my “befores” in my thong, but here’s what I’ve accomplished so far…
3 Great Resistance Bands Exercises for Glutes
Start with a very light resistance band since you will need to double it for two of these exercises and that will give you added resistance. In the video, I use a #3 blue band from Serious Steel, 20-80lbs resistance.
Do this as a tri-set, with all exercises back to back, no rest in between. Take your rest at the end of all 3 exercises. Then repeat 2 times, for a total of 3 sets.
- Seated band abductions x20.
- Sumo walks x20
- Lateral X-band walks x20
You should feel a good “pump”/burn going on here. This is great for building muscle and shape in the booty!
Try these resistance bands exercises for the glutes and let me know what you think!
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