Posted by Michael Evans

Like any other muscle group in the body, the glutes (otherwise known as the butt muscles) should be taken cared of through proper exercise. Aside from feeling great about your physique, having a strong and toned booty reaps multiple health benefits: 

IT SPEEDS UP YOUR METABOLISM

Emily Skye (from her blog: “Sculpt Your Best Butt and Thighs”)
"Getting those toned thighs and sculpted behind, actually does more than make you look good in your favourite pair of jeans. Your thighs and butt are the bodies largest muscle groups. So when you work them, it speeds up your metabolism and you are able to burn more fat off the entire body.”

IT HELPS CONTROL LOWER BODY MOVEMENTS

“Our glutes are a very important muscle group because they help control a number of movements done by our lower body and also help to maintain good posture. When our glutes are not working like they should be, it can cause other muscles to start taking on extra load, which may cause issues with our posture, muscle pain, and potentially increase our chances of injury.”

IT ENSURES GOOD POSTURE

The road to fitness takes a lot of effort, dedication, and self-discipline. Despite the challenges, the pursuit for good health is definitely life-changing.

In this guide to a stronger and toned butt, 
you will learn the following:

1. Introduction to resistance band training (RBT)

2. Introduction to the gluteal muscles (Gluteus maximus, medius, and minimus)

3. 20 GLUTE EXERCISES you can do with resistance bands 

 

PART ONE

What is RBT?

Any exercise that involves the utilization of resistance bands can be categorized under resistance band training. Since its invention in 1896, these bands have become popular not only for physical fitness but for physical therapy purposes as well. Among many of its users are gym enthusiasts, body builders, Crossfitters, yoga enthusiasts, gymnasts, swimmers, golfers, martial artists, physical therapists, chiropractors, and a whole lot more! Exercise bands are so versatile that it can replicate almost any functional movement.

You can purchase your own set of bands at RESISTANCE BANDS AUSTRALIA, the country's leading online retailer for exercise bands.


1. MINI LOOP RESISTANCE BANDS

This is perhaps the most popular band for glute workouts. These are perfect for lateral movement exercises, glute and hip muscle activation, as well as shoulder stabilisation exercises.

2. TUBE RESISTANCE BANDS

Tube bands are those with grip handles on each side.

3. CLIP RESISTANCE BANDS

Clip bands are those that have strong metal clips on each side, which are useful for combining up to 5 bands of various weight levels for greater difficulty. The metal clips also allow the band owner to interchange the handles from hand grips to ankle straps.

4. POWER BANDS

Often times you may interchange the tube/clip bands with power bands, which are basically big rubber bands with no handles.

All products are on sale at Resistance Bands Australia.

PART TWO

The glutes are comprised of 3 muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

G-Max

This is the largest muscle in the gluteal group—it forms the bulk of the butt. It has three prime actions: hip extension, hip abduction, and lateral/external rotation. Any exercise that involves these prime actions activate the gluteus maximus, but it is best targeted through hip extension exercises.

G-Med

This is a large hip and glute muscle. Located on the side of the hips and buttocks, the gluteus medius is crucial for stabilizing the pelvis. Its primary role is hip abduction. Any exercise that involves this prime action actives the gluteus medius.

G-Min

The gluteus medius and the gluteus minimus perform similar functions, depending on the position of the knee and hip joints. Thigh abductions, thigh internal rotations with flexed hip, and thigh external rotation with extended hip all activate the gluteus medius and minimus. Nevertheless, the G-Min is best targeted through hip abduction exercises.

 


Check out these scientific explanations on enhancing the gluteal muscles:

Butt-Ology 101: How to Enhance Your Gluteal Muscles (article)

Growing Your Glutes – Science Explained by My Coach (video)

EXERCISES FOR GLUTE GROWTH & STRENGTH | A Scientific Approach to Training the Glutes (video)

GROWING THE UPPER GLUTES | Glute Exercise Science (video)

 

PART THREE

NOTE: The resistance bands used per exercise are classified accordingly--

Loop Bands: LB
Power Bands: PB
Tube/Clip Bands: TCB


TARGETING THE G-MAX:

1. Pull Through (with a PB)

Step 1: Loop the powerband at a low anchor point

Step 2: Straddle over the band and move forward to create tension

Step 3: Lean forward and start with extension

Step 4: Pivot at the hip, pushing your hips back (make sure your back stays flat); drive the glutes and hips through to the top (make sure you squeeze you butt cheeks to the top)

 

2. Glute Bridge (with a PB)

Step 1: Wrap one end of each band on your feet and once it’s secured, take the band and pull it across your hip line right at the pelvic level

Step 2: Bend your knees at a 90 degree angle while lying down on your back

Step 3: Keep your heels down and toes down to lock yourself in

Step 4: Raise your hips upwards

Step 5: Hold this extended position for 1-5 seconds before slowly lowering your hips down to the starting position.

 

3. Romanian Deadlifts (with a PB)

NOTE: The band doubles the work of the RDL because it pulls the hips backward. Thusly, you have more resistance at the top of the motion, just like you would in a hip thrust.

Step 1: Loop the powerband at a low anchor point and loop the other side around your hips

Step 2: Push your hips back, squeeze your glutes, and then drive your hips forward, giving it a big squeeze at the top of the motion and holding it for 1-2 seconds

 

4. Lying Leg Extensions (with a PB)

Step 1: Lie down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.

Step 2:  Lift one knee towards your chest and, holding the band in both hands, loop the centre around the base of your foot.

Step 3: Contract your glutes and extend your leg outwards at 45 degree angle until your knee is almost straight.

Step 4: Hold this extended position for 1 second before allowing your leg to be pulled back into its starting position.

 

5. Kickbacks (with a TCB)

Step 1: Position yourself on the ground supporting yourself on your hands and knees

Step 2: Place your band around one foot while holding the handles with your hand

Step 3: While bracing your core, keep your back flat as you kick your leg back and up (make your your hip doesn’t rotate)

Step 4: Slowly bring your leg back to the starting position

 

6. Standing Kickback (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap the band around your ankles

Step 2: Lean your torso slightly forward

Step 3: Flex your feet and kick your foot backwards

*If you're having a hard time balancing, hold on to a pole/wall/etc.

 

7. Angled Kickbacks (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap the band around your ankles

Step 2: Lean your torso slightly forward

Step 3: Flex your feet and kick your foot backwards and angled

*If you're having a hard time balancing, hold on to a pole/wall/etc

 

8. Squats (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap the band above your knees

Step 2: Keep your feet shoulder-width apart

Step 3: Push your hips back until they are parallel to the floor

Step 4: Come back up by pushing through your heels

 

9. Sumo Squats (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap the band above your knees

Step 2: Place your feet wider than shoulder width apart

Step 3: Push your hips back until they are parallel to the floor

Step 4: Come back up by pushing through your heels

 

10. Squat Jumps (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap the loop band around your ankles

Step 2: Bring your feet together as you jump into the air and land in a sumo stance

 

11. Donkey Kicks (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap band around ankles

Step 2: Place your feet and hands on the ground

Step 3: While keeping your knees bent, bring your leg out behind your body in an upward motion

Step 4: Return your leg to the starting position

 

12. Barbell Hip Thrust (with a LB)

This photo is taken from "GROWING YOUR GLUTES - SCIENCE EXPLAINED by my coach" by Bethany Tomlinson

NOTE: The band forces you to drive your knees outwards, which helps maximize tension on the glutes. This is helpful for promoting muscle growth. To further maximise tension, don’t let the plates touch the floor.

Also, if you are new to barbell hip thrusts, you can start with lighter weights first. You can grab a weight plate instead of the barbel, but you have to gradually advance to heavier weights to reap the benefits of this exercise.

Step 1: Sit on the ground with a bench directly behind you

Step 2: Wrap the band above your knees

Step 3: Roll the barbell towards the top of your hips, then lean back against the bench while resting your arms back against the bench

Step 4: Thrust your hips up while squeezing your glutes

 

TARGETING THE G-MED AND G-MIN:

13. Fire Hydrant (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap the loop band around your ankles

Step 2: Place your hands and knees on the ground

Step 3: While keeping your knees bent, bring one leg out laterally to the side

 

14. Sidekicks (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap the loop band around your ankles

Step 2: Lean to the side--resting your weight on one foot

Step 3: Lean your torso slightly forward

Step 4: Kick your other leg to the side laterally

 

15. Low Side Walks (with a LB)

This photo is taken from "BEST Resistance Band Exercises for the GLUTES | At Home Workout" by www.lucylfitnesss.com

Step 1: Wrap the loop band around your ankles

Step 2: Stay in a squat position

Step 3: Keep a straight back and step laterally out to the side, bringing your feet back together

 

16. Lateral Band Walks (with a LB)

This photo is taken from "GROWING THE UPPER GLUTES | Glute Exercise Science" by www.lucylfitnesss.com

Step 1: Wrap the loop band around your ankles

Step 2: Widen your stand to create tension

Step 3: Lean your torso slightly forward and stick you glutes out

Step 4: Step laterally to the side, creating alternate movements by bringing your feet closer together (don't forget to keep your knees bent throughout the entire movement)

 

17. Side Lying Hip Abduction (with a LB)

This photo is taken from "GROWING THE UPPER GLUTES | Glute Exercise Science" by www.lucylfitnesss.com

Step 1: Wrap the loop band around your ankles

Step 2: Lie on your side with your knees straight and feet together

Step 3: Lift your top leg upwards without rotating your pelvis

 

18. Banded Internal Rotation (with a LB)

This photo is taken from "GROWING THE UPPER GLUTES | Glute Exercise Science" by www.lucylfitnesss.com

Step 1: Place the band around your feet

Step 2: Lie chest-first on a bench (10-15 degrees height), while your feet are on the ground

Step 3: Pivot around your feet, rotating it internally

 

19. Seated Hip Abduction (with a LB)

Step 1: Wrap the loop band over the top of your knees

Step 2: Start with you knees at about hips-width and legs about 90 degrees

Step 3: Roll out onto the outside of the feet, allowing your knees to push apart

 

20. Clam Shell (with a LB)

Step 1: Place a loop band around your knees

Step 2: Lay sidewise on an exercise mat with your knees, together, pointing forwards and bent at a 90 degree angle.

Step 3: Keeping your feet in a fixed position, lift your upper knee about 8 – 10 inches away from your lower knee.

Step 4: Hold this extended position for 1 second before slowly lowering your knee back to its starting position.

 

What's next?

We wanted to help those who are serious about their fitness to reach their goals. This guide is only as good as what you should do next: exercise.

If you don't have a resistance band yet, the next step is to make a purchase.

Step 1: Go to RESISTANCE BANDS AUSTRALIA

Step 2: Sign up to avail of the FREE Buyer's Guide (this will help you choose which band is best suited for you)

Step 3: Choose a band

Step 4: Purchase the band online

Step 5: Wait for the delivery (we deliver Australia-wide!)

 

We want to be a part of your fitness journey. Like us on Facebook for more health and workout updates: Resistance Bands Australia Facebook

If you found this guide helpful, please share this so we can also help other people set their fitness straight.

 

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