Band Only Glute Workout
If you want to see video of all these exercises check it out HERE!
| Exercise | Set/Reps | Notes |
|---|---|---|
| Banded Squat + Deadlift | 3 x 20 total | Use a stretch resistance band. Step on it shoulder with apart and put around your neck. Keep knees slightly bent on your deadlift and for your squat weight in heels and keep knees out. |
| Banded Reverse Lunge w/ Knee Up | 3 x 12 each leg | Use a stretch resistance band. Step on it with one leg and put band around your neck. Use the leg not stepping on the band and step back into a full lunge. Shoot that same leg back with a high knee |
| Banded Kickbacks | 3 x 12 each leg | Wrap stretch resistance band around a pole or something sturdy. Place your foot in the loop. You are on your hands and knees and then use your glutei to kick back the band. |
| Banded Duck Walks | 3 x 20 | Circle band goes above your knees, do not let the band collapse your knees. With each step make sure to keep the tension |
| Banded Front Walks | 3 x 10 | Circle band goes above your knees, do not let the band collapse your knees. With each step make sure to keep the tension |
| Banded Back Walks | 3 x 10 | Circle band goes above your knees, do not let the band collapse your knees. With each step make sure to keep the tension |
| Glutei Bridge + Pulse Out | 3 x 15 | Circle band goes above your knees, do not let the band collapse your knees. Push through your heels and squeeze booty at the top |
| Fire Hydrant Circles | 3 x 12 | Set up on our hands and knees. Focus tension on glutei the whole time |
