Resistance Band Exercises for Glutes and Thighs – Which Band Workouts Are Worth Doing?
Glute and thigh exercises with resistance bands are especially popular among women who want to strengthen their lower body while also firming and shaping the glutes and thighs. This is an effective form of physical activity that can be practiced both in the gym or training studio, as well as at home. Which resistance band glute exercises are worth doing? Which band workouts can strengthen the thigh muscles? What effects can you expect from training your glutes and thighs with resistance bands?
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Resistance bands - what are they?
A resistance band is a strip made of latex or another stretchable material, known for its excellent elasticity and durability. It’s a piece of training equipment that provides resistance during movement, activating the muscles to work harder and increasing the intensity of the exercises.
On the fitness accessories market, there are several types of resistance bands. For glute and thigh exercises, athletes most often use mini bands, power bands, or hip bands – small loop-shaped bands that, depending on their color, can offer different levels of resistance.
Glute exercises with bands - effects. Is it worth training glutes and thighs with a band?
Resistance bands are small but powerful training tools that can significantly increase workout intensity. They have versatile applications – they can be part of the main workout or a supplement to other physical activities, regardless of the sport you practice.
How can resistance bands impact glute and thigh training? Using them during lower body workouts can improve exercise effectiveness and help firm the targeted areas. Additionally, glute and thigh training with a band can engage smaller muscle groups, increase range of motion, improve coordination, and make it easier to control muscle tension.
Regular band workouts for glutes and thighs can also help reduce the appearance of cellulite, aid in body shaping, strengthen the lower body, lift the glutes, and even help relieve back pain.
Which resistance band glute exercises are worth doing? The best glute band workouts
It’s best to do glute band exercises regularly. It’s recommended to train your glutes with resistance bands 2–3 times per week, adjusting the resistance to your abilities and needs – a well-chosen band should allow you to perform 15–20 repetitions without needing breaks. Which moves should you include in your plan?
Hip raises with a band
Lie on your back, bend your knees, and place your feet hip-width apart. Loop the band under your feet and over your hips. Inhale as you lift your hips off the ground, engaging your core and glutes. Hold for a few seconds at the top, then exhale and slowly lower back down.
Deadlift with a resistance band
Place the band under your feet, then, in a half-squat position, grab the ends at ankle height. Straighten your arms and back, inhale, and extend through your hips and knees until fully upright. Engage your core and glutes, exhale deeply, then inhale again as you lower in a controlled movement back to start.
Side leg raises in a tabletop position with a band
Place the band under your knees. In tabletop position, engage your core and glutes. Inhale as you lift your right bent leg to the side, keeping the band under tension. Exhale as you return to start, then repeat on the other side.
Sumo squats with a mini band
Place a mini band above your knees, stand with your feet wider than hip-width. Inhale, engage your core, and squat down, bending hips and knees while keeping strong tension in the band. Exhale as you slowly return to start.
Standing hamstring curls with a band
Stand with feet hip-width apart. Attach the band to the ankle of the working leg and the foot of the supporting leg. Keep your back straight, core and glutes tight. Inhale as you bend the working leg, bringing your heel back. Exhale and return slowly to start. Repeat on the other leg.
Which resistance band thigh exercises are worth doing? The best thigh band workouts
Glute exercises with bands often also engage the hamstrings, but it’s worth including moves that mainly target the quadriceps. Here are some top options:
Good mornings with a resistance band
Loop the band under your feet and over your neck. Place your hands on your hips, knees slightly bent. Inhale as you hinge forward from the hips, pushing them back until you feel a stretch in the back of your thighs. Exhale and return to start with a strong hip extension.
Single-leg deadlift with a resistance band
Standing, anchor the band under one foot and hold the ends in your hands with arms straight. Inhale as you hinge forward, lifting the opposite leg back. Keep your back straight and shoulder blades pulled in until your body is parallel to the floor. Exhale and return to start. Switch sides.
Leg raises in a plank with a mini band
Place a mini band around your ankles. In a tabletop position, draw your shoulder blades in, engage your core, and straighten your legs, feet hip-width apart. Inhale as you lift your right straight leg upward, keeping tension in the band and your core tight. Exhale and lower. Repeat on the other leg.
Seated knee extensions with a mini band
Sit on a chair or box with feet flat on the floor. Place a mini band around your feet. Inhale as you straighten one leg, then exhale and return slowly. Repeat on the other leg.
Reverse lunge with a power band
Step into a staggered stance. Place one end of the band over your shoulders and the other under your front foot. Keep your back straight and core tight. Shift your weight to the front leg, inhale, and lunge down. Exhale as you straighten and return to start.
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