Fire up those glutes!
As far as glute workouts go, this one is a killer. The best part? The only piece of equipment you need is a resistance band.
For those who hate the gym or for those who travel a lot, the resistance band is the perfect piece of equipment. It’s affordable. It’s easy to fit in a bag and doesn’t take up a lot of space. Plus, you can create the ultimate glute workout with it. We aren’t kidding.
Grab a loop resistance band if you haven’t already. And get ready. Set a timer on your phone for a minute. Each exercise is a minute long. Take a break if you need it, but try to push through and feel the burn!
This workout shouldn’t take longer than 25 minutes. Let’s get started!
Warm-Up
Do a 5 minute warm-up. Perform a few air squats. Maybe some side lunges, forward lunges, and reverse lunges. Throw in some leg swings and get set.
Exercise #1: Squat and Kick
Wrap the resistance band around your legs and place it just above your knees. Spread your feet wide so that there is some tension in the band. Activate your core and lower down into a squat. Stop when your thighs become parallel with the ground. Push back up. As you come up to the top, extend your right leg straight back. Lower back down into a squat. As you come back up, extend your left leg straight back. Continue to alternate sides for the whole minute.
Exercise #2: Side Shuffles
Wrap the resistance band around your legs, again above the knees. Squat down and walk five steps to one side, then walk five steps back. Continue to do this back and forth for a minute.
Exercise #3: Bridge and Clam
Keep the same placement with the resistance band. Lie flat on your back. Bend your knees and plant your feet flat on the ground. Slowly lift your hips and buttocks up and off the ground. Squeeze your glutes at the top. Before lowering, spread your knees wide – pushing against the resistance band. Slowly bring them back together and lower. Repeat for the entire minute.
Exercise #4: Donkey Kicks
Keep the resistance band above your knees. Proceed to an all-fours position. Place part of the resistance band under your left knee. Keeping your right knee bent, bring your right foot high to the sky. Pause, then lower. Repeat for 20 reps, then switch sides. When you switch sides, secure the resistance band under your opposite knee. Continue to switch sides for the set duration.
Exercise #5: Fire Hydrants
Begin in the all-fours position you were in for the donkey kicks exercise. This time, lift your right leg out to your side. Slowly lower and repeat for 10 reps, then alternate to the opposite side. Continue to do this for the entire minute.
Start back at exercise #1 and complete 3-4 rounds. Do 4 rounds for the best results. And don’t forget to up your resistance band game as it gets easier. Most bands come with harder resistance bands, so make sure to challenge yourself.
The more you challenge yourself, the better you’ll become and the closer you will get to your goals. Get those glute workouts in. Weak glutes can lead to back problems and more. Strengthen them to stay young and agile. And also so you can enjoy your life – without pain!