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Exercise bands have limitless uses and are beneficial for glute development.
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Your glute muscles are some of the most important ones in your body. They are responsible for hip and core stability, leg extension and lower body power. Having strong and shapely glutes is especially desirable for aesthetic reasons, but this area is often one of the hardest to tone. A common misconception is that you need a lot of fancy equipment and heavy weight to develop glute strength, but you can get an effective workout by using resistance bands. If your goal is developing strength and shape, The National Strength and Conditioning Association recommends choosing a heavy band and doing three to four sets of an exercise, with eight to 12 repetitions in each set.
The American Council on Exercise conducted a study that examined which popular leg exercises were best at activating the glutes and found that quadruped hip extensions had some of the highest muscle recruitment. Loop the band around your legs and get on your hands and knees on the floor, kneeling on the band. Extend your right leg straight back, and then lift it into the air behind you against the tension of the band. Focus on the glute squeeze during the upward motion and control the downward movement against the resistance of the band. Complete the full set on your right leg and then switch legs.
Standing Hamstring Curls
Your hamstrings and glutes work together to extend the leg and bend the knee, so many effective exercises involving these areas target both muscle groups at the same time. In terms of shape and tone, developed hamstrings will give your glutes a more lifted appearance. Start facing the wall, hands against it with the band looped around both ankles. Lift your right leg back about 12 inches and then bend your right knee, pulling your heel towards your glutes against the resistance of the band. Slowly lower, complete your set and then repeat on your left leg.
Squatting, especially deep squatting, while keeping your knees behind your toes and dropping your hips to knee level, targets the gluteus maximus and is ideal for strength development. Using a resistance band with handles, stand on the band with both feet slightly wider than shoulder-width apart while holding the handles. Squat down, bend your arms and lift the handles by your shoulders so there is tension on the band. Squeeze your glutes and stand up against the tension. To create extra tension or if you have a light or long resistance band, raise your arms straight overhead while grasping the handles during the squat.
Bands do not rely on gravity for resistance, so you can perform lateral movements and remain under constant tension to work the glutes and outer thighs, says Fitness Rx for Women. Loop the circular resistance band around your ankles and stand with feet shoulder-width apart. Squat down and hold the lowered position. Using your left leg, take a giant step to your left against the tension of the band. Slowly bring your right leg in so you finish with your legs shoulder-width apart. Do not let your right leg snap back in under the tension, but control the movement during the whole exercise. Travel 10 steps to the left and 10 steps to the right, remaining in the lowered squat position. Also try these while walking forward and backward.