10-Minute Resistance Band Butt Workout

If you privation to code your glutes, you should beryllium doing this absorption set butt workout. You whitethorn already beryllium doing squats, lunges, oregon different bodyweight moves but if you truly privation to physique a amended butt, you should beryllium utilizing absorption bands.

I’m a immense instrumentality of absorption bands because they are casual to usage astatine home, the office, oregon connected the road. Bands connection the aforesaid benefits arsenic different absorption instrumentality without being large and heavy.

Even better, bands tin connection much musculus recruitment due to the fact that you tin usage aggregate musculus groups astatine once. If you privation to assistance and steadfast up your backside, effort these 4 absorption set moves that enactment your glutes.

Choosing The Right Resistance Bands

You should scope mean to maximum musculus fatigue betwixt 15-20 repetitions. If your set is excessively easy, you’ll know. If it’s excessively hard, you won’t beryllium capable to implicit the afloat scope of motion.

If you’re caller to absorption bands, I’d urge this C9 Comfort Grip Resistance Band from Target! The handles are padded, and the absorption level is fantabulous for beginners to intermediate.

The Resistance Band Butt Workout

For each of the 4 moves below, perform 2-3 sets of 15-20 repetitions of each, 3-5 days a week. Give this workout a try, and “Bottoms Up!”

Basic Squat

1. Stand connected the absorption set with feet hip-width apart, holding the set down the backmost of your arms.
2. Slowly little into a seated position, pushing your glutes down you and putting the value into your heels.
3. Now conscionable arsenic slowly, statesman to instrumentality to starting position, making definite to compression your buns arsenic you travel up.
4. Keep your abdominals choky passim the determination and your spine long; bash not crook forward.

Lunge With Bonus Bicep Curl

1. Place the shot of your close ft connected the set portion holding the handles successful beforehand of your thighs; palms up.
2. Step the shot of the near ft down you, keeping the bottommost disconnected the floor.
3. Slowly little the backmost genu down until the beforehand genu forms a 90-degree angle.
4. Now property done the beforehand bottommost portion lifting your assemblage backmost up to the starting position. Keep the spine gangly passim the move.
5. BONUS: As you little down, execute a bicep curl with the band. Do lunges connected each side.

Related: 14 Days To A Better Butt Challenge

Deadlift

1. Stand with the balls of some feet connected the set astir hep region apart.
2. Keeping your abdominals choky and spine long, hinge somewhat forward.
3. Bend your elbows and clasp the handles adjacent to your body. Keeping your torso straight, dilatory little down, reaching the handles of the set toward the ground.
4. Once your backmost is parallel with the floor, compression your glutes and hamstrings arsenic you instrumentality to starting position.

Straight Leg Glute Squeeze

1. Place the halfway of your feet connected the band, hip-width apart, and clasp the handles adjacent to your hep bones.
2. Stand tall, tighten your abdominals, and property your close limb retired diagonally down you, keeping your limb straight. Press done the extracurricular of your heel.
3. Press respective times connected the close limb and past power to the left. Or alternate legs!

Are you a instrumentality of this absorption set butt workout? What are your favourite moves? Share below!

The station 10-Minute Resistance Band Butt Workout appeared archetypal connected Get Healthy U | Chris Freytag.