Band Butt Workouts
- Shauna Mantos
- Jun 5, 2018
- 2 min read
(less than $8 for 3 bands, free shipping with amazon prime)
1. Ankle Jumping Jacks
Place the band about 1- 2 inches above your ankles
Stand in a shallow squat position, with your feet about hip width apart (hands at your chest)
Jump your feet out and in
* I typically do 25-35 per rep and do 3 reps
2. Standing Glute Kickbacks
Place the band about 1- 2 inches above your ankles
Stand by shifting all your weight into the right leg, and place your toes of your left foot on the ground an inch diagonally behind your right heel (make sure there is tension in the band)
As you kick your left leg back (about 4-6 inches), remember to keep your knees straight (facing forward, mirroring your hips) & squeeze in your abs
This was 1 rep, finish reps & then repeat on opposite leg
* I typically do 12-16 per rep and do 3 reps (on each leg)
3. Squat to Lateral Leg Lifts
Place the band about 1-2 inches above your knees
Stand with your feet hip-width apart (keep your hands at your chest)
Bend your knees and and push your butt back & lower ( forming a normal squat)
Stand back up and lift your left let out to the side, keeping your knees straight (pointing forward)
Return your left leg to the floor
Squat again
Stand back up and lift your right let out to the side, keeping your knees straight (pointing forward)
This was 1 rep, finish set reps
* I typically do 12-16 per rep and do 3 reps
4. Hip Bridge Pulses
Place the band about 1-2 inches above your knees
Lie on your back with hands at your sides (your palms faced down), knees bents & feet flat on the floor (hip-width apart)
Squeeze your glutes & abs and lift your hips a few inches off the floor
Walk your feet together
Hold the bridge & push your knees out to the sides (keep your feet touching)
Slowly return your knees to touch
This was 1 rep, finish set reps
* I typically do 12-16 per rep and do 3 reps
5. Clamshells
Place the band about 1-2 inches above your knees
Lie on your right side, with your head resting on your right bottom hand
Elevate your feet to hip height (or as close as you can), keeping your knees touching the floor
Keep your feet together as you lift your left knee toward the ceiling
Slowly lower the top knee down to hover right above the bottom knee
This is was 1 rep, finish set reps & then repeat on opposite side
* I typically do 12-16 per rep and do 3 reps
Side Note: I know a lot of us work full time and have busy schedules, so I wanted to share workouts that are easy to do at home and use minimum equipment! If you have any questions, or want any more workout ideas feel free to reach out!!
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