At Home Booty Banded Circuit
Let me start off by saying that everyone should own resistance bands. You can convienently travel with them, they’re cheap, and you can use them anywhere. I especially love them for my glutes. A lot of people (like myself) are quad dominant, which is a good indication of weak hips. To fix this, we need to be feeling certain exercises in our glutes using mind-muscle connection.
You don’t have to step foot in a gym in order to build your boooty. Hitting a PR of 250 on squats simply isn’t the only way to grow the peach. You can use your bodyweight, a resistance band, or lift dumbbells and accompany them with higher reps to train the glutes effectively at home.
It’s key to perform an exercise with great form and technique before you add weights. This helps reduce the risk of injury and maximize your gains. We want to focus on the muscles we are training before adding heavier resistance.
And if you are weight training, these exercises are also great ways to activate your glutes before you work them.
I like to place my resistance band a little above my knees. I also walk my feet out to a pretty wide, sumo stance. Drive your hips back towards the floor as low as you can go. Focus on driving your knees outward as you lower into a squat. This will target the GLUTE muscles. The added resistance around your legs will help activate the glutes even more by putting pressure on the knees.
Lateral Band Walks
Again, I like putting the band around just above my knees. you can also place it around your lower legs, but the size of my band works best around my thighs. With your feet shoulder- width apart, slightly bend at the knees and hips. This is our starting position. Make sure you stay low and take your time each step you take to the side. Also keep your head and chest up. You will feel this most in your glutes if you push off with the foot that isn’t leading. Then switch to the opposite direction.
We’re following the same idea as the banded squats, only this time we are going to add in pulses. So stay low and keep bouncing!
Banded Standing Kickbacks
Start by standing facing a wall for support. Place the band around your ankles and keep your legs straight. Extend your right leg behind you and squeeze your glutes as you lift your leg. Slowly lower your leg to the starting position and repeat for 15-20 reps. Once you complete all the reps on one side, switch to your left leg.
Get on all fours, preferably on a mat. Make sure your shoulders are directly above your wrists and hips above your knees. Keep your back straight as you flex one foot and lift your knee up to be parallel with your hip. Pause at the top of the movement and slowly lower your knee. Once you have done all the reps on one side, switch legs!
Since we are already on the floor, we’ll move on to fire hydrants. Staying in that table top position, keep your knee bent and raise one leg out to the side. Once your thigh is in line with your hip, pause for a second and slowly lower your leg down to the starting position. Repeat your reps on the opposite leg.
How do you get in your protein?
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Peace & Love,