🍑 KILLER BAND GLUTES WORKOUTS | GUIDE

0
84

🍑 KILLER BAND GLUTES WORKOUTS

This combo had my butt on fire!!! 🔥🔥🔥 And I especially loved this first exercise!! 💪🏼 Comment below if you’re locking in this workout and tag your besties.  Complete 3-5 rounds if you want to feel your glutes on fire during, after and the next day!

KILLER BAND GLUTES WORKOUTS
KILLER BAND GLUTES WORKOUTS

1️⃣ Lying frogs x 15 – NOT DR or pregnancy friendly.
2️⃣ Leg raise variation x 15 each side – DR friendly, NOT pregnancy friendly.
3️⃣ Kneeling squats x 15 – DR & pregnancy friendly.
4️⃣ Donkey kicks with 5 sec hold x 15 each side – NOT DR or pregnancy friendly.
5️⃣ Fire hydrants x 15 each side – NOT DR or pregnancy friendly.
6️⃣ Squats x 15 – DR & pregnancy friendly.

💪🏼 RESISTANCE BANDS CHALLENGE

🔥 Resistance Band Moves To Do At Your Desk

Below are Lower Body and Full-Body/Core Focused Exercises to do with the Resistance Band. These moves should help open you up after sitting at your desk all day.

Try some of these moves whenever you get up from your desk!

RESISTANCE BANDS CHALLENGE
RESISTANCE BANDS CHALLENGE

Lower Body

When you sit all day, your hips are in flexion, which can cause inactive glutes, weak abs and even low back and hip pain. That is why you need to focus on doing exercises that promote hip extension and work to activate your glutes.

These Resistance Band exercises will get your glutes working and will help you open up your hips after sitting all day.

🔥 Standing Kickback:

The Resistance Band is a great tool to activate your glutes. And one great standing move you can do to work your glute maximus is the Standing Kickback.

For this move, you will loop the band around a leg of your desk and tie it together so the band is tied in a big loop. Step one foot inside the band and place the band around your ankle.

Place your hands on a wall, chair or your desk to help you balance as you perform the movement. Standing tall with your standing leg slightly bent (the leg not in the band), kick the leg in the band straight back.

Do not rock or lean forward as you kick back just to get your leg back higher. Squeeze your glute and extend your hip to kick your leg back.

Hold at the top for a second and lower the leg back down. Repeat, kicking the same leg back again.

If you are doing this move correctly, you should feel your glute really working to power the move. You may also feel your hamstring assisting just a little, but you shouldn’t feel your low back engaging at all.

Keep your core tight as you kick back and don’t worry about the range of motion.

Complete all reps on one side before switching.

Leave a Reply