7 Secret Exercises To Build Glute Muscles

Are you looking to build muscles with resistance bands? 

Here are some tips on how to use your booty bands to increase your glute muscles, quadriceps muscles, and hip abductor muscles. Fire up your booty with these killer steps. 

Banded Squats

Here’s how to do it:

  1. Start with your feet slightly apart, whilst your booty band is just above your knees. 
  2. Slowly push your hips back and bending your knees into a like sitting position. Your knees should be about a 90-degree angle. Hold your position for a few seconds, then slowly lift your back and knees back to the starting position.  
  3. Perform 8–12 reps.

Banded Squats Side Steps

Here’s how to do it:

  1. Begin with the semi-squat position, whilst your band is placed above your knees. 
  2. Slowly step to the side with your right foot, then slide your right foot back into the starting position.
  3. Slowly step to the side with your left foot, then slide your left foot back into the starting position. 
  4. Perform 10-15 reps. 

Banded Glute Bridges

Here’s how to do it:

  1. Place your booty band above your knees, whilst laying down on the floor, back straight. 
  2. Your knees are bent and your arms are at your side. 
  3. Raise your hips towards the ceiling. Squeeze your muscles tight, hold for 2-3 sec, and release down.
  4. Perform 10-15 reps. 

Banded Glute Bridge Flyes

Here’s how to do it: Very similar to the Banded Glute Bridge but instead you press your knees out against the bands when your hip is raised. 

  1. Place your booty band above your knees, whilst laying down on the floor, back straight. 
  2. Your knees are bent and your arms are at your side. 
  3. Raise your hips towards the ceiling and press your knees out against the bands. Squeeze your muscles tight, hold for 2-3 sec, and release down.
  4. Perform 10-15 reps. 

Banded Lying Lateral Kicks

Here’s how to do it:

  1. Begin by lying on your side with the booty band placed above your knees.
  2. Raise the upper leg up towards the sky, and hold for a few seconds, then bring the leg back down. 
  3. Perform 5-10 reps on each side. 

Banded Kickbacks

Here’s how to do it:

  1. Loop your booty band just above your knees whilst you are on your hands and knees.
  2. Begin by lifting your right foot up in the air behind you. Your left knee should still be bent, forming a 90-degree angle with your thigh. 
  3. Perform 7-12 reps on each side. Finish all your reps on one side before changing to the other.

Seated Banded Abductors

Here's how to do it:

  1. Sit down on the chair with your booty band above your knees. 
  2. Slowly push both of your knees outward as far as you can, whilst keeping your back upright and your head up. 
  3. Pause for a few seconds then slowly return to your starting position.
  4. Perform 7-12 reps on each side.

 

How long does it take to see results from using booty bands?

There is no magic number to tell you the exact timeframe as it all depends on your diet and your exercises. This is not a quick fix, but it takes persistence and effort for your long-term gains. In general, if you consistently continue to eat healthy foods and perform resistance training, booty workout to tone your buttocks then you may see and feel muscle gains in one to three months.  

Check out our video below, how to perform these glute activation booty bands. 

Click on here➡ our resistance bands collection.

 

Leave a comment

All comments are moderated before being published