10 Resistance Band Exercises to Work Your Butt

May 27, 2020

10 Resistance Band Exercises to Work Your Butt

10 resistance band exercises to work your butt

Training with bands is a great way to add resistance to your training. I think bands are perfect for those who want to train while they are traveling or simply outside the house and cannot have access to weights.

Bands don’t take up much space and weigh almost nothing, so they are easy to transport!

Here, I present you 10 resistance band exercises to work your butt. Before you start doing them, it is important to make sure that the resistance of the band is adapted to your strength. Also, for each exercise, the abdominal muscles must be engaged to allow good stability and to protect your back.

Start by doing a series of each exercise then repeat twice.

 1- Lateral Walk

Position: Put the band above your knees. Slightly bend your knees (in squat position) with your feet hip-width apart.

Movement: Take a step to the left and return to the original position, then take a step to the right.

Repetition: 20 repetitions for each leg.

2- Side Leg Raises

Position: Put the band above your knees. The feet should be hip-width apart and hands-on-hips to maintain good balance.

Movement: Lift your right leg out and bring it back. Repeat with your left.

Repetition: 20 repetitions for each leg.

3- Squats

Position: Put the band above your knees. The feet are hip-width apart and point outward.

Movement: Bend your knees by pushing your butt back and then come up.

Repetition: 20 repetitions.

4- Hip Raises

Position: Put the band above your knees. Lie down on your back, arms on the floor, knees bent and feet on the floor spaced hip-width apart.

Movement: Contract the glutes and abs to raise your hips. Push on your heels. Hold the position 2-3 seconds before coming down.

Repetition: 20 repetitions.

5- Donkey Kicks

Position: Start on all fours and put the band above your knees.

Movement: Swing back the leg, knees bent. Hold the position 2-3 seconds before coming back down.

Repetition: 20 repetitions for each leg.

6- Fire Hydrants

Position: Start on all fours and put the band above your knees.

Movement: Raise the leg outside until it is parallel to the floor. Maintain the position 2-3 seconds before coming back down.

Repetition: 20 repetitions for each leg.

7- Leg Extension

Position: Start on all fours and put the band above your knees.

Movement: Extend your leg and lift it towards the ceiling. Hold the position 2-3 seconds before lowering your leg.

Repetition: 20 repetitions each leg.

8- Side-lying Leg Raises

Position: Put the band above your knees and lie down on your side. Hold your head. Keep your legs stretched out alongside your body.

Movement: Raise the upper leg up and down.

Repetition: 20 repetitions for each leg.

9- Hip Extensions

Position: Standing up with the band above your knees. Feet hip-width apart to maintain balance.

Movement: Transfer body weight to one leg and push the other leg back.

Repetition: 20 repetitions for each leg.

10- Lunges

Position: Stand up with the band above your knees. Feet hip-width apart. Make a lunge by moving one leg forward.

Movement: Bend the knees and make sure that the knee of the forward leg does not exceed its toes. Return to the original position and repeat.

Repetition: 20 repetitions for each leg.

 

By Katia Bricka
Writer at RAW Nutritional


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