Let’s be real….nearly everyone wants a better butt! The internet and magazines are full of workouts that target the derriere with promises of a better backside. Jenn Jordan, fitness coach and personal trainer says, “How can I have a better butt”, rivals, “how can I get better abs”. She adds, “these days, and especially this time of year, folks are looking for ways to improve the look and shape of their glutes.”
While genetics plays a big role in a posh posterior, adding glute specific exercises to your workout regimen works. Changing the shape of your gluten isn’t always possible, but with the inclusion of the right exercises, your tush is on it’s way to becoming firmer and strong. While cardio exercise is important, including resistance training is what it takes to sculpt your bum.
The following exercises are our 5 favorite resistance band exercises that target your legs and glutes. It can easily be performed by those who workout at home or at the gym. All that is required is a resistance band!
Always warmup 5-10 minutes before you begin. Consult your physician before beginning any new workout regimen.
Squat Lateral Walk
—In the standing position, place resistance band around your legs above your knee, keep tension on the band with legs hip width apart.
—Squat down with knees bent, chest lifted
—Step out wide one direction then step back together.
—Repeat on each side.
Band Jumps
—In the standing position, place resistance band around your legs above your knee, keep tension on the band with legs hip width apart.
—Squat down with knees bent, chest lifted
—With momentum, jump as high as you can off the ground
—Return to start
Standing Glute Kickbacks
—In the standing position, place resistance band around your legs above your ankle, keep tension on the band with legs hip width apart.
—Hold on to a wall or rail for balance if needed.
—Push leg back and squeeze your glutes.
—Return to start.
Lying Leg Abduction
—In the lying postiion, place the resistance band around your legs above your knee, keep tension on the band with legs hip width apart.
—Push legs out the side as far as the band and your flexibility allow.
—Return to start.
Donkey Kicks
—In a tabletop position, place the band on the supporting leg above the ankle and around the arch of the foot of the other.
—Push leg upward toward the ceiling and squeeze your glutes.
—Repeat on the other side.
Leah Seacrest, Corporate Vice President of Fitness & Operations at REGYMEN Fitness, has over 25 years of experience in the fitness industry as a fitness instructor, director and studio owner.