Why is building a robust lower body so important, because it’s home to a number of your largest muscles your hamstrings, adductors, and quadriceps? And a couple of which stabilizes your entire body in day-to-day activities.
So, resistance bands are a workout essential and an inexpensive piece of fit kit, especially if you would like to significantly strengthen your lower body on a budget. Also, resistance bands and especially resistance bands for glutes are an excellent tool for providing resistance through the complete range of motion of an exercise. And also is helping to activate key stabilizers muscles within the hips and shoulders.
It’s enough just wrapping the band around your legs during basic exercises, and just like the go-to bodyweight squat, immediately makes the move tougher. That’s because of the added resistance and it’s definitely a super-toning secret weapon.
And how that you’ve joined the band, here are a couple of lower-body resistance band moves that you need to do. Do those workouts a couple of times per week, or add the exercises to your regular training program and forget moves such as squats, deadlifts, and lunges that can help increase lower body strength, you’ll glute bridge from the comfort of your house and swerve the value of a gym membership for similar results with a band.
Hip Bridge – you should do 15 reps:
You need to wrap the band above your knees and then lie on your back and place your feet on the ground a few inches away from your butt. Feet should be about hip-width apart and then push through your feet and lift your hips to the sky until they align with the knees and shoulders. And then you need to squeeze your glutes at the top. Next lower your butt down, pausing a few inches above the mat and that’s 1 rep.
Banded Clam Shell — you should do 15 reps on each side:
First lie on your left side with your hips, knees, and ankles stacked on top of one another, and then bend your knees at a 90-degree angle. Next place the band around your legs just above the knees and keeping your feet together, rotate your right knee open. And then slowly lower it back to the ground and that’s 1 rep.
Fire Hydrant — you should do 15 reps on each side:
First, wrap the band just above your knees and then start on all fours, aligning your shoulders over your wrists and your knees directly underneath your hips while keeping your spine long and neutral. Then you need to lift your right knee to the right while keeping the rest of your body still. Next, lower it back to the ground with control and that’s 1 rep.
Push-Up To Plank Jack — you should do 10 reps:
You need to wrap the band around your ankles and then move into a high plank position. Then bend your elbows and lower your torso to the floor to do one push-up and push your through palms to straighten your arms and return to a high plank position. And now jump your legs out to the sides and back in again while keeping your hips stable and facing the ground and that’s 1 rep.
Kneeling Leg Lift — you should do 10 reps on each side:
You need to start kneeling with the band wrapped around both legs just above the knees and then place your left hand on the ground while extending your right leg in a supported side plank. So, this is your starting position. Then you need to lift your right (top) leg up so that your foot comes off the ground and then lower it back to start allowing your toes to only tap the floor. And that’s 1 rep.