Thursday, May 19, 2016

5 Easy Glute And Thigh Exercises Using Resistance Bands






Resistance bands have been a well known fitness tool for quite some time. Alongside kettle bells, they are one of my favorite tools to work with, especially on glute and leg day. I get a lot of messages asking me what kind of exercises I do to work my thighs and glutes. I'm not quite as toned as I'd like to be yet, but I'm getting there! :)

Below I have included a set of exercises that I love to include on days I am working my glutes and legs. I also like to incorporate weight training, but today I will be focusing on resistance bands.


To do the following exercises you will need a resistance band. Choose a level of resistance that is comfortable to you. You'll want to make sure that you choose a level that will challenge you. I will be using the Live Infinitely loop resistance bands set.
One thing I love about this set is that it includes 5 loop resistance bands ranging from Light to XX Heavy (3-35 lbs). This set also comes with a convenient carry case, and so far it seems like a great set that will hold up. There are also non-looping resistance bands, so choose whichever bands you will feel most comfortable using. Depending on what exercises you're doing the looping bands may work better for you than the non looping ones.  I have a set of both so I mix them up depending on what it is I am doing and the range of motion that particular exercise requires. One thing that can be a bit bothersome is that the looping bands will sometimes have a tendency to want to roll up and not stay flat. This issue isn't isolated though and can happen with non-looping bands as well. You'll just have to play around with it and see.



Glute & Thigh Exercises





















Fire Hydrant - Place the band around your legs right above the knees. While you are on all fours, you will lift one leg up and to the side while keeping that leg bent and slowly bring it back down. I like to pause for a few seconds while at the top before I bring the leg down. It gives you a CRAZY burn!

10-15 reps | 3 sets
60 Second Rest Between Sets

































Squats - Place the band around your thighs with your feet spread a little more than shoulder width apart from each other. Slowly bend the knees and lower the legs so that your thighs are parallel to the floor. Some people are not able to squat down that far, and that is okay, but make sure you have great form everywhere else when performing a squat. Make sure your heels are continuously touching the floor. Use the heel of your feet to push yourself back up to the starting position.

15-20 reps | 3 sets
60 Second Rest Between Sets





























Glute Kickback - Place the band around your ankles. Slowly kick one leg back while keeping it extended and go as high as you can and then slowly bring it back down. Again... sometimes I like to pause for a few seconds before I bring that leg back down - it will wake and activate those glute muscles with a nice burn.

10-15 reps | 3 sets
60 Second Rest Between Sets































Front Raise (Leg Raise) - Place the band around your ankles. Hold onto something if you are having trouble balancing. Move one leg slightly out in front of you, and slowly raise the leg up without bending your knee and lower it back down. Repeat that 10-15 times before switching to the other.

10-15 reps | 3 sets
60 Second Rest Between Sets



































External Rotation - Place the band around your thighs slightly above the knees with your feet shoulder width apart from each other. Sit back into your heels in a squatting position. You'll want to keep your weight centered as you rotate onto the outside of your feet while opening your knees and then bringing them back to starting position.

10-15 reps | 3 sets
60 Second Rest Between Sets



Give these exercise moves a try and feel the burn! Enjoy!



Disclaimer & Disclosure: I'm not a doctor, registered dietitian, weight loss coach, or fitness expert. The purpose of Huff 'n Puff to Buff 'n Tough is to share my journey, experiences and personal knowledge with health, weight loss, fitness and everything in between. As such, the content of this website is in no way meant to replace professional advice. When it comes to your health and fitness, please do your own research and consult a medical or fitness professional before embarking on any diet or exercise plan. 

I received this product to review in exchange for my honest review. All thoughts and opinions are and will always be my own.

No comments:

Post a Comment