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Four Resistance Band Moves to Maximize Your Glutes

Shannon Clark

By: Shannon Clark

Looking to build a shapely backside? Or, perhaps you're simply looking to improve your lower body strength level and wondering which exercises will get the job done.

Understanding which resistance band moves target which muscles will help you best put together a complete lower body workout plan, specifically one that targets your glute muscles.

The problem with most traditional glute training – squats, deadlifts, and lunges – is that while they will definitely hit the glute muscles, they also work the hamstrings and quads as well. If you are very strong in these two muscle groups, they may essentially overpower your glute muscles, making it hard to see maximum development.

That's where the following four resistance band exercises come into play. These moves are great for strengthening the glute muscles and will help you see results in no time.

Clamshells

The first move is the clamshell exercise and will get you feeling it in your gluteus maximus incredibly well. To do this, you'll want to wrap the exercise band around the knees (or use a tubed band) and then lay on the side of your body with the knees bent so they're almost at a 90 degree angle with the body.

From here, you'll simply open the knees up, lifting one knee so it's pointing towards the ceiling. Do this in a very slow and controlled movement pattern, thinking of using the glute muscle to drive the action pattern.

Once lifted, pause and then slowly lower back down again. Repeat until all reps are finished and then switch sides.

Hip Raise

The next exercise is the hip raise. To do this exercise, you'll want to get into a seated position on the floor, legs out, and place a resistance tube/band so that it's running across your waist and the other end is stationed under a heavy object just beneath the body (a plate weight for instance will work well).

Now, lean your upper body back against a bench, spreading the arms out on either side. Bend the knees and drive the hips upward, raising them as high as you can go. You should be moving against the resistance band as you do this.

Pause at the top and then lower back down again to complete the rep. Aim to do this in a very slow and controlled movement pattern as well.

Kick-Back

The kickback is the next great exercise to do with a resistance band. To do this one, get down on all fours and then place the foot in the resistance band handle (or wrap it around the foot).

Hold the other end of the resistance band under your hands, placed directly beneath the shoulders.

From here, slowly kick the leg directly backward until the knee is extended. You should be working against the resistance band as you do this.

Once extended, bring the knee back down again and then continue on until all reps are completed.

Once finished, switch sides and repeat.

Side Raise

Finally, the last glute building move to include in your lower body workout routine is the exercise band side raise. To perform this exercise, get into a standing position, holding onto a nearby object/bar for support.

Next, wrap a small elastic band around both of your legs at the ankles. Once ready, slowly lift one leg directly out to the side, feeling it in the glutes and hip region.

Aim to take a brief pause once you're lifted as high as you can go and then lower again to complete the rep.

Note that you can also do this lifting the leg directly backwards as well to hit the glutes from a more direct angle.

So there you have some of the best resistance band glute building exercises. Try these during your next workout and prepare to really get those glute muscles burning.



Shannon Clark has a degree in Exercise Science and is an AFLCA certified personal trainer. She has written on the topics of health, fitness and nutrition for the last 8 years. Her insights are regularly published on bodybuilding, askmen and FitRated.com. FitRated is a leading fitness equipment review site offering fitness insights on equipment, workout plans and weight loss strategies.

(June 2015)