Take this anywhere with you to work you Butt Off!

January 11, 2019

Take this anywhere with you to work you Butt Off!

When it comes to working out, we can often be guilty of over-complicating things. There are actually so many different things that can affect our workouts - from time constraints to budget, so sometimes a super simple and effective piece of kit we can use at home or while we travel is the perfect solution.


A resistance band, glute band or hip circle is just that - a simple piece of kit that gives you serious bang for your buck. It’s cheap, it’s portable and most importantly, it really works. Need a few ideas to get those glutes firing? Check out these moves.


Clamshells
  • With the resistance band looped around your thighs just above your knees, lay on your side with knees bent to around 90 degrees. Prop your upper body up with your forearm.
  • Start with your knees together. The band should be slack at this point.
  • Keeping your feet together and your upper body still, bring your top knee as far away from your bottom knee as possible, rotating out from the hips.
  • Lower with control back to the start and repeat. Complete 15 reps on one side before switching over.
  • Make it a little tougher by adding in 20 pulses at the last rep! Feel the burn!

  • Squats
  • With the resistance band looped around your thighs just above the knees, stand with feet hip-width apart.
  • Squat down to lower your bum down behind you, driving your knees out against the resistance of the band, heels on the floor and chest up.
  • Drive up through the heels back to standing and repeat for 10 reps.

  • Glute Bridges
  • With the resistance band looped around your thighs just above the knees, lay on your back with knees bent and feet flat on the floor, heels close to your bum.
  • Plant your feet on the floor and thrust your hips up to the ceiling, squeezing your glutes at the top of the movement. Hold for two seconds, ensuring you’re not arching through the lower back.
  • Lower back down to the start and repeat for 10 reps.

  • Lateral Leg Lifts
  • With a resistance band looped around your lower legs above the ankles, stand on one leg, keeping the knee slightly soft.
  • Raise the other leg up and out to the side with control, hold for two seconds at the top of the movement against the resistance, then lower and repeat for 15 reps before switching sides.

  • Donkey Kicks
  • With a resistance band looped around your lower legs above the ankles, stand on one leg, keeping both knees slightly soft.
  • Kick the other leg up behind you, squeezing the glutes as you do so.
  • Lower and repeat for 15 reps before switching sides.



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