14 Powerful Glute Activation Exercises Using Blazan Fabric Resistance Booty Bands

Squats:

Begin by squatting position, with the band placed above the knees.  Widen your stance into a comfortable position, enough for the band stretches a bit. Sink your body into a squatting position then begin to push off the ground. Repeat this for 7 – 12 reps.

Squats

Hip Hinge Abduction:

Similar to the squats position. Begin by squatting position, with the band placed above the knees.  Widen your stance into a comfortable position, enough for the band stretches a bit. Lower your body into a squatting position this time begin to push your glute back. Repeat this for 7 -12 reps. 

Hip Hinge Abduction

Fire Hydrant:

Begin by kneeling on the ground in a “tabletop” position, with the band placed above the knees. Raise one leg up and outward towards the sky, driving the knee so that it is perpendicular to the other leg. Repeat this for 7-12 reps, then alternate legs.

Fire Hydrant

Standing Glute Kickbacks:

Begin in a standing position, with the band placed above the ankles. While keeping legs straight, drive one leg backward driving the heel to the sky, and return to the starting position. Continue this for 7-12 reps, then alternate legs.

Standing Glute Kickbacks

Lying Leg Lifts:

Begin by lying on your side, with the band placed above the knees. Raise the upper leg up and towards the sky, keeping the legs straight. Repeat this for 5-10 reps.

Lying Leg Lifts

Booty Banded Foot Punch:

Begin by kneeling on the ground in a “tabletop” position, with the band placed above the knees. Raise one leg up driving the heal towards the sky, and keeping it parallel with the other leg. Repeat this for 7-12 reps, then alternate legs.

Booty Banded Foot Punch

Booty Kicks:

Begin by kneeling on the ground in a “tabletop” position, with the band placed above the knees. Raise one leg upward. Repeat this for 7-12 reps, then alternate legs.

Booty Kicks

Push-Ups:

Begin by lying face down, with the band placed above the ankles. Push yourself up, your arms are extended and your body and legs are off the floor.

Push Up

Tricep Pulls:

Begin in a standing position, chest up, shoulders and arms back, with the band placed on your wrist pull both arms forward. Repeat this for 5-10 reps.

Tricep Pulls

Clam Shell:

Begin by lying on your side, with the band placed above the knees. Raise the upper leg up and towards the sky, driving the knee but keeping the feet touching. Repeat this for 5-10 reps.

Clam Shell

Cable Lateral Lunges:

Begin in a squat position, with the band placed above the knees. With the lead foot, take a step diagonally outward/ forward, while maintaining the squat position. Step with back leg to return to starting squat position. Repeat this motion, alternating lead foot for 10-20 reps.

Cable Lateral Lunges

Bicycle Crunch:

Begin by lying on your back, with the band placed around the feet. Lift and bend both knees up, straighten one leg and bring the leg back, then an alternate leg.  Repeat this for 5-10 reps.

Bicycle Crunch

Stationary Leg Lifts:

Begin in a seated position on a chair or a bench and attach your resistance band to the leg so it loops around your ankle.  Straighten your leg and bring the leg back to the starting point. Repeat for 5-10 reps and alternate leg.

Stationary Leg Lifts

Glute Bridge:

Begin lying face-up on the floor with both your knees bent and feet on the ground, with the band placed above the knees. Lift your hip off the ground, hold the bridge position for a couple of seconds before easing back down. Repeat this for 10-20 reps.

Glute Bridge

 

Full Body Workout

If you're looking to get a resistance band to enhance your strength training, you can check out our resistance workout collection for further inspiration.

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