Big booties are the latest body-goal end-game. No longer is fitness about focusing on becoming leaner, and leaner. Now women are hitting the weights to get toned, more defined, stronger.
If you’ve been struggling in your bid to build your booty, we’re about to show just what can be done with a glute band.
This is how to build your butt, fast - strengthening your entire lower body while doing so. Ready, set, resist...
Meet the Glute Band (Your Butt’s Best Buddy)
Glute bands may look simple and boast a super cheap price point, but you shouldn’t underestimate their many benefits, which include:
- Toning and strengthening your muscles
- Assisted, as well as resistance, exercises (such as with pull-ups, when the band is attached between the bar and the underside of your knee)
- Versatile for stretching - improving flexibility and mobility
- Lightweight, compact and mobile
- Suited to every skill level
- Seriously affordable and suited to any budget
- Available in differing resistance levels - light, medium and heavy, so you can pick a band suited to your fitness level
Your Butt - Breaking It Down, Muscle by Muscle
It’s time to get to know your butt. The shape and size of your buttocks is defined by a group of muscles known as the glutes. There are three muscles in this group: the gluteus maximus, gluteus medius, and gluteus minimus.
The gluteus maximus forms the largest part of the bum - it’s what gives it shape and it’s used each and every time you raise your foot, turn your thigh to the side, rotate your leg or thrust forward.
The gluteus medius and the gluteus minimus work in sync to support the gluteus maximus when you raise your leg laterally. They also aid the movement involved in rotating your thighs outwards while the leg is straight.
All types of activities work the glutes, from walking to climbing. But clever strength training will target these muscles for a fuller, tighter and more rounded look.
1. The Side Shuffle
A simple warm-up exercise working the calves and glutes
- Start in a standing position, with the band placed just above your ankles. If you want an easier ride, place the band further up.
- Keep your feet parallel and your toes pointing straight ahead.
- Take two large side steps to your left then repeat with your right, while doing so make sure that there’s constant tension in the band and don’t ever fully close your legs.
- Continue alternating for 24 steps total.
2. The Standing Kick Side and Back
An effective exercise to keep your hips strong and healthy - works the glutes, adductors, iliopsoas, quadriceps and hamstrings.
Reps: 10 - 15
- Begin with your feet shoulder-width apart, knees at a slight angle, abs engaged and your hands placed on your hips. Position your glute band around your ankles.
- Slowly and steadily ‘kick’ your leg out to the side. Go as far as you’re able to, then return to the starting position.
- Repeat on both sides, then move on to kick to the back and front.
3. The Donkey Kick
A butt-lifting, thigh-toning floor exercise.
Reps: 8 - 12 each leg
- Position the glute band so that it sits just above your knees.
- Get on all fours, facing forward with your hands aligned with your shoulders and your knees under your hips.
- Start by kicking your left leg up and back, while doing so pay attention to keeping your ankle joint flexible and your knee bent at a 90-degree angle.
- Switch legs - completing one rep with each alternatively.
4. The Banded Walking Squat
A heart-rate raising, glute-activating twist on the traditional squat.
Reps: 12 - 15
- Place the glute band just above your knees and stand with your feet just a little wider apart than shoulder-width.
- Bend at the knees, then swing your arms and propel yourself forward - jumping as far as you can. While doing this manoeuvre press your knees outwards.
- When you land, clasp your hands together in front of your face, while pushing your butt out and bending at the knees to move into a squat position.
- Jump back into the squat position.
- Jump back into a squat twice more. You should end up roughly in the position you started in.
5. Glute Bridges
Targets not only the glutes, but also the hamstrings, lower back and abs.
- Lay flat on your back with your feet level to the ground and your knees bent. They should be placed hip-width apart.
- Move into the bridge position, pushing through your heels, upper back and arms.
- Make the bridge as arched as possible, squeezing your glute muscles and tightening your abs as you do so.
- Hold the bridge for a few seconds, and repeat.
Proworks Pro Tip: Try to push through this exercise with no rest in-between reps. This works your glutes harder, for faster results. For a tougher version of this exercise, try keeping one leg in the air (in line with your back). Change legs after 8-12 reps.
6. The Standing Abductor Lift
An exercise that targets the glute’s side buddy - the abductors.
Reps: 10 - 15 on each leg
- Get into a standing position, with your glute band positioned just above your ankles.
- Extend your right leg out to the side, keeping your foot flexed and your toes pointing forwards.
- Repeat the exercise for 10 to 15 reps on each leg; always make sure that the band has tension as you perform each rep.
Proworks Pro Tip: If you need a little help with your balance use a wall or place a chair close by.
7. The Lateral Leg Raise
Hits every muscle in the glute group, as well as the abs, thighs and tensor fascia latae.
Reps: 8 - 12, then switch sides
- Lying on one side with your feet vertically stacked on the other, place the glute band around your ankles. Keep your one arm rested across your tummy, with your palm flat on the floor, with the other placed at a 90-degree angle to the floor and your hand positioned under your ear for support.
- Tense your core and lift your upper leg to the ceiling, ensuring that your hips remain aligned. Hold for a couple of seconds, and then return to the starting position.
8. Squat to Lateral Leg Lifts
A combination of two of the most popular glute building exercises.
Reps: 20 reps, then switch sides
- Position the band so it rests just above the knees.
- Place your feet hip-width apart, with your hands either clasped in front of your chest or resting on your hips.
- Bend your knees and push your butt backward, lowering down into the squat position.
- Return to standing position, lifting your right leg out to the side while keeping the knee straight.
- Return your leg to the floor.
- Move back into the squat position. As you move back to standing, lift your left leg out to the side, while keeping your knee straight.
- Return your left leg to floor. And repeat, repeat, repeat (for a total of 20 reps).
Proworks Pro Tip: Keep that core taught and engaged throughout this move. You should also ensure your chest is lifted, and avoid arching your back (which would place strain on areas you really don’t want to strain!).
9. Quadruped Banded Hip Extension
A Jane Fonda inspired glute trainer that improves hip function, athletic performance and that perky derriere.
Reps: 10 - 15, each leg
- Loop the glute band around a solid poll, tying it so that one end remains free to extend and for you to place your foot in.
- Get on all fours and place your right foot in the loop (your hands should be positioned straight underneath your shoulders, while your knees should be positioned directly under your hips).
- Extend your right leg out behind you, pause, and then slowly return your leg back to the starting position. Throughout this movement you should ensure that your glutes are working as hard as possible by keeping the foot flexible.
10. The Clamshell
A hip-strengthening worker of the medial glutes, this exercise will boost the power and stability of your hips.
Reps: 10 - 15, each side
- Lie down on your side with your knees bent at 90 degrees, your right arm across your front and your left hand under your head for support.
- Position the glute resistance band a little above your knees.
- Start with your knees together, and then gradually raise your top leg while ensuring that your feet stay together. Once extended, slowly lower it back to the starting position. Repeat for 10 - 15 reps, and then switch onto your other side to work the other leg.
Get Kitted Out
Ready to start toning that bum up? Here at Proworks we offer a wide range of workout accessories to help you get started, ranging from our fantastic yoga mats, our mini resistance bands and our brand new glute bands!
To celebrate the launch of our brand new glute bands; for one week only you can use the code BOOTY20 for 20% off when purchasing them! Promotion is only valid for the Proworks glute bands (any colours/sizes).
Offer expires 26/07/2019 23:59. Limit of one use per customer.