Exercise is extremely important for a healthy lifestyle. It not only affects your physical health but improves your mental well-being as well. Regular exercising will make you look good and feel happy from within. People who exercise regularly tackle a lot of health issues without any medication because their immune system is strong. However, for some people exercising is only to look good and fit. It is not a problem either because who doesn’t want to look good? If you are trying to work on your lower body, focus on the exercises that target the glutes and butt. Squats, lunges, and bridges are well known for shaping the butt. However, using a resistance band is most effective for glutes. Here are some of the recommended exercises for gluteus using a resistance band.
Fire Hydrant
Fire hydrant movement is the most recommended by experienced trainers. It targets the glutes and hamstrings. Here’s how to do it.
- Wear the resistance just above your knees and get in a table-top position. Then raise your one one leg to the side.
- Bring it back to the original position where your knee is on the ground. Then kick back again at a 90 degree angle and keep your foot flexed for maximum pressure on the glutes.
- Repeat 3 times with at least 12 for each leg.
Banded Squat
Banded squat is nothing different than the regular squats. There’s just a resistance band above the knees. Adding the resistance band generates more pressure on the muscles targeting every small and hard-to-reach glute medius muscle.
- Wear the resistance band a little above your knees on the thighs.
- Squat with the knees outwards and stand back up.
- Repeat thrice with 8 each time.
Donkey Kicks
Donkey Kicks seems to be the lower body exercise only whereas it targets some parts of the upper body as well. It acts on the hamstrings and glutes obviously because the legs are involved. As well as the core and shoulder since you have to balance yourself.
- Get in the table-top position and put the band around your feet.
- Raise your look backwards, as such the thigh is parallel to the floor.
- Tap the knee back on the floor and then again raise the leg horizontally.
- Repeat thrice, 20 times each leg.
Clamshells
Clamshells is one of the best exercises for outer thigh strength. It also targets the gluteus medius.
- Lay down on the side on your elbow support at 45 degrees angle and wear the band on your thighs.
- Open and close the knee top with focus on the thighs.
- Must do 30 times on each side.
Bridges
Work on the lower posterior chain muscles with bridges while wearing a resistance band.
- Get down on your back with knees bent and keep the feet and hip apart width wise. Wear the band on your thigs.
- Place both your hands straight on the ground holding one end of the band.
- Lift your hips against the band while squeezing the glutes.
- Repeat twice, 20 times each.
Step backs
To target your quad muscles step-backs is a great exercise. It is also one of the best exercises for glutes because the focus is on that muscle entirely.
- Start with getting in the squat position with the band on your thighs.
- Holding the squat, take one step back and tap the floor.
- Maintain the squat and repeat with the other leg.
- Repeat thrice with alternate 10 steps each time.
Banded Plank Leg Raise
It is a normal plank leg raise but with a band. It is one of the best exercises for glutes and very effective for core strength and butt as well.
- Start with getting into a forearm plank position with the band below knees this time.
- Keeping the leg straight, engage the abs and raise one leg against the band.
- Lower it back and then repeat with the other leg.
- Do it 15 times per side.