Looking foreffective movementsfor glute training with rubber band? Look no further: we reveal the 5 best exercises to get firm and muscular buttocks.
Training with resistance bands is one of the best ways to work all of your lower body muscles, and you can do it no anytime, anywhere. You can train simply from home, without having to pay for a monthly gym. And did you know that exercises with rubber bands are proven to be just as effective as machine workouts?
Indeed, you can achieve the same level of muscle hypertrophy with this simple weight training accessory. Find out which model to choose and the perfect exercises for optimal muscle building of your buttocks with a rubber band!
Prerequisites for an optimal glute workout with rubber bands
Training
We recommend that you do the strength exercises described in this article in the form of circuits. Complete one set of each with a one-minute rest between rounds. For a complete glute workout, start with three to four sets of four to six exercises.
Try to balance targeted muscle groups by doing exercises that work different parts of your glutes. For all movements, focus on form, not number of reps. We also invite you to read: How to get bigger buttocks by training at home?
As you progress, add more exercises or laps to your circuit. And of course, all you'll need is a set of resistance bands, specifically designed for weight training!
You are now ready for a glute workout with rubber bands.
Choosing resistance bands
Elastics have different strengths, which correspond to different weights. So you can easily vary the load from the lightest to the heaviest.
This is extremely convenient, as some exercises are more difficult than others and you will probably have to switch between different loads often.
Generally, the ideal weight is one that allows you to complete 12-15 reps, maintaining good form and pushing a little to get the last ones right repetitions. If your movement breaks before 12 repetitions, choose a lighter band.
If you can easily complete 15 reps or more, go to the next level . Our Strength Resistance Bands™ allow you to work your body with 5 different levels of resistance up to at 75kg.
So they are suitable for beginners as well as the most experienced and help you improve your muscle definition easily from home!
The 5 best glute exercises with rubber bands
The side steps
This glute exercise with rubber band strengthens your hip abductor muscles, gluteus medius and quadriceps
To do this, place a resistance band around both of your legs and place it just above the knees (easier) or around the ankles (harder).
Get into a quarter squat position with your feet pointing forward, hip-width apart. With the right foot, take a step to the right about 1 meter, then, with control, step forward with the left foot the equivalent distance so that your feet are again hip-width apart.
Repeat in the opposite direction and continue alternating steps from side to side. Maintain an athletic stance (do not stand between steps) and maintain tension in the targeted muscle group throughout exercise. You should feel the work on the outside of your hips and thighs. We invite you to also read: Top 8 exercises for your gluteal ab workout
For an even more intense workout, perform the exercise from a deeper squat ( knees bent about 90 degrees) without getting up between steps. Either way, perform 12-15 reps on each side and alternate directions.
Squats and quarter squats
Everyone knows about squats. They're great for building the glutes. For an intense lower body workout, the Rubber Bands help you engage your quads and hamstrings more , while strengthening the hip abductor muscles to improve your posture and knee stability.
Place the band above your knees and assume a squat position, feet shoulder-width apart, chest straight, and abs tight. Squat down until your knees are bent about 90 degrees (for more difficulty, drop lower if you can and can keep your back straight). An article about it: Doing squats every day: Good or bad technique?
From this low position, raise a quarter of the total distance, then lower again. You then perform a mini squat within the squat, before fully rising to complete one rep.
For deep muscle strengthening, push your knees outward against the band throughout the movement. Our resistance bands then protect your joints and allow you to perform this type of movement without hurting your knees.
Standing Kickbacks
This move is great for building your glutes and hamstrings. This variant is performed standing so you can lean against a wall or surface to maintain your balance and perform the exercise well.
Again, all you need is a elastic band.Start by placing the band around your ankles and stand with your feet hip-width apart
Engage your abdominal muscles, shift your weight onto one leg and, with the opposite leg, slowly step back a few centimeters. Reverse the movement with control, and with your lifted foot, gently tap the ground just behind your planted foot. A complementary article on elastic bands for the buttocks: How to use elastic bands in weight training?
This is equivalent to a repetition. Focus on your balance and execution of the movement.
Stable hips are essential: if they bow or twist, or if your lower back arches to compensate for their weakness, you risk backing up too far or using a resistance band that is too heavy. Your glutes and hamstrings are the only ones that need to work here.
The Clam
This glute workout with rubber band is perfect for working on the round shape of your glutes. Indeed, the exercise strengthens the medial and oblique glutes. Place the band above your knees and lie on your side with your knees bent at 90 degrees.
Rest your head on your hand, rest it on your biceps, or support yourself with your forearm.
Contract your core, keep your feet pressed together and push your top knee toward the ceiling as far as you can while maintaining your stable, upright position. Then slowly lower your knee to complete one repetition.
Keep your hips aligned and perpendicular to the floor throughout the exercise. If you tilt your pelvis back, it indicates that you have done too many repetitions or that you need a lighter resistance. You want to know everything about it: How to widen and strengthen your hips naturally?
Our elastic bands then have the advantage of adapting in seconds to become heavier or lighter. In addition, they are comfortable and flexible to ensure great comfort of use.
The Bridge
The bridge exercise is a classic for gluteal training with rubber bands.
Indeed, this accessory increases the benefits of this movement tenfold! Place the band above your knees. Lie on your back with your feet flat on the floor, hip-width apart. Contract your abs and squeeze your glutes as you press through your heels to lift your pelvis off the floor, until your knees reach a 90-degree bend.
Slowly reverse the movement for one repetition. Push your knees against the band to keep them aligned with your shoulders and feet throughout the movement.
For an additional difficulty, you can also hold the bridge position for 15 to 30 seconds: you will feel the muscle burn! In addition, you can read: Women's bodybuilding: How to get muscular calves?
You can also make the exercise more difficult by lifting one foot off the ground and pushing only with the opposite leg. In this case, alternate sides for your reps.
Our elastics have been designed to be compact and portable : even when you're on vacation, you you can then perform the bridge exercise every morning and keep your glutes firm and muscular
In summary: gluteal muscle training with rubber bands
gluteus training with a rubber band is therefore an excellent way to build muscle easily and at a low price . All you need is resistance bands, like our Strength Bands™ , and train from home!
If you do 3-4 sessions a week in the form of circuits, you will quickly see results and build strong and bulging gluteal muscles.
All you have to do is perform the 5 exercises presented in this article: side steps, squats and quarter squats, kickbacks, the clam and the bridge.
They all allow you to work the buttocks in a homogeneous way. Thanks to adjustable resistance levels, gluteal muscle training with rubber bands is accessible to everyone!
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