The Resistance Band Workout For Your Glutes

Too often, less can really be more. Weighing less than a hairbrush, resistance bands make the perfect traveler’s gym that can be squeezed into the tightest suitcase. This is especially true if you want to start strength training but have been wary because of expensive gym fees.

Bands have a hidden benefit the gym can’t offer, too. They allow you to really focus on both the concentric (lifting portion) and eccentric (lowering portion) of the movement, keeping the muscles under constant tension.

They might not dish out quite the level of results that an intense strength-training regime would, but they provide a fat burning workout that conditions, strengthens and defines your muscles.

If you’re looking to get tight on an even tighter budget, or just looking for a quick vacation workout that’ll lean out the cobwebs, resistance bands are a cheap piece of pocket-sized equipment that offer the best muscle for money ratio you can get.

Banded squat

Works: Glutes, hamstrings, quads, calves, abs

A) Wrap a band around your thighs, just above the knees.

B) Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if you can.

Reverse lunge

Works: Glutes, hamstrings, quads, calves, abs

A) Loop a band around your thighs, just above the knees.

B) Take a giant step backward with your left foot and bend your left knee until your left thigh is parallel to the floor and your knee forms a 90-degree angle.

Abductor

Works: Inner thighs

A) Loop a band around your ankles. Lie on your left side, with your left arm bent to 90 degrees and your right arm holding the outside of your right thigh.

B) Move your top leg upward and back down in a pulsing movement. Repeat on your opposite leg.

Banded deadlift

Works: Hamstrings, lower back, abs

A) Loop a band around your thighs, just above the knees. Keep a slight bend in your knees.

B) Stand with your feet shoulder-width apart. Raise your rear leg behind for balance and bring your upper body toward the ground. Return to the start.

Banded bridge

Works: Glutes and lower back

A) Lie on your back with your arms at your sides and your knees bent. Your feet will be flat on the ground with a band looped around your knees.

B) Lift your hips, push your chest up and squeeze your shoulder blades together while your head stays on the ground.

Banded crab walk

Works: Glutes, quads, hamstrings

A) Loop a band around your thighs so that it’s positioned just above the knees. Squat down so your knees are bent to 90 degrees.

B) Step in and out so you move sideways, concentrating on controlling the movement.

Curtsy lunge

Works: Glutes, quads, hamstrings

A) Loop a band around your thighs, just above the knees.

B) Bring back one leg and cross it behind the other then bend your front leg and come down into a lunge. Push through your heels to return to the start position.

The Peach band is made from machine washable non-slip elasticated fabric that is latex free, so it won’t pinch, roll up or rub your skin unlike many other resistance bands.

Get yours at peach-band.com.