@myri_fitness
Equipment needed: A matt and a resistance band
Resistance bands work magic! They are one of the most effective ways to activate your glutes.
@myri_fitness
Equipment needed: A matt and a resistance band
Resistance bands work magic! They are one of the most effective ways to activate your glutes.
Glute kickbacks
15 reps each leg x 2
Loop a mini band around the right thigh and around your left ankle. Start on all fours, keeping your hands shoulder width apart. With focus on your glute, maintain your bent knee position while drawing your right foot upward toward the ceiling. When completed the set repeat with the left leg.
Glute sidekicks
15 reps each leg x 2
Loop a mini band around both thighs, above your knees. Start on all fours, keeping your hands shoulder width apart. Keeping the knees bent 90 degrees, lift the right leg to the side until it is parallel to the floor. When completed the set repeat with the left leg.
Straight leg kickbacks
15 reps each leg x 2
Loop a mini band around the right thigh and around your left ankle. Start on all fours, keeping your hands shoulder width apart. Flex your feet. As you kick the right leg back, keep the leg straight driving the heel toward the wall behind you. When completed the set repeat with the left leg.
Hip thrusts
20 reps x 2
Loop a mini band around both thighs, above your knees. Place your shoulder blades against your sofa or a bench. Bend your knees to about 90 degrees, and make sure your feet are flat on the floor. Tighten your core. Squeeze your glutes as you lift up your hips and hold for two seconds at the top. It’s very important that you don’t over arch your lower back at the top.
Single leg hip thrusts
15 reps each leg x 2
Loop a mini band around both thighs, above your knees. You will be in the same position as explained for the hip thrusts above, however for this exercise you will be keeping one leg on the floor and one leg elevated in the air. Lift and extend the hip of your supporting leg. Squeeze your glutes as you lift your hips, this focuses on the single glute muscle. When completed the set repeat with the opposite leg.
Seated push outs
20 reps x 2
Loop a mini band around both thighs, above your knees. Sit on the sofa or a bench with your feet flat on the floor. Open both legs, driving the knees apart whilst keeping the feet together. Squeeze the glutes as you drive the knees away from each other, hold for two seconds then come back to neutral.
Squats
20 reps x 2
Loop a mini band around both thighs, above your knees. Stand shoulder width apart. Keeping your back slightly arched, squat down until your knees are bent to a 90-degree angle. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back, push your thighs out. Squeeze your glutes, press into your heels and straighten your legs to return to a standing upright position.
Side steps
15 reps each leg x 2
Loop a mini band around both thighs, above the knees. Lower yourself in a squat position. Walk out to the side with your right foot, then follow with your left foot, keeping tension on the band take 15 steps then switch directions and repeat with the left leg.
Curtsy lunges
15 reps each leg x 2
Loop a mini band around both thighs, above the knees. Stand with your feet hip-width apart. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Squeeze your glutes whist pressing into your heels and straight your legs to return to a standing position. Repeat with opposite leg.
Plank kickbacks
15 reps each leg x 2
Loop a mini band around both thighs, above the knees. Start in a plank position, tensing your abs throughout. Keep both legs straight, lift one leg as high as possible. Squeezing your glutes and hold for a second. Repeat with opposite leg.
