No matter how strong you are, resistance bands can deliver a truly testing glute workout. Looping a band around your legs and keeping tension in it as you perform glute exercises and leg workouts significantly increases the demands on your muscles, and it takes no time at all to build up a serious burn in your bum.
This quick resistance band workout has been created by Katie Anderson, head of training at FLY LDN, and it’s a taster of what you can expect from the Bootycamp classes at the studio.
“Place a resistance band just above your knees, put on a fun playlist with your favourite workout songs and do each exercise for 30 seconds,” says Anderson. “Take a break between rounds. Repeat as many times as you like for a dedicated glute workout, or use it as an addition to your strength workout and complete once.”
If you haven’t got the required equipment already, our round-up of the best resistance bands will help you find the right set for you. If you buy a large looped band too you’ll also be able to add this resistance band workout to your routine.
1 Banded crab walk
Time 30sec
Stand with your feet slightly wider than hip-width apart and the band just above your knees, ensuring your knees are in line with your feet and there is a significant amount of tension on the band. Lower into a squat position as you step out to the side, then take half a step in with the other leg. You should be moving one leg at a time slowly, ensuring your upper body stays still. Take two more steps to one side, then reverse to your starting point. Repeat on the other side. Aim to make sure that tension remains in the band.
2 Banded crab walk with jump
Time 30sec
Repeat the banded crab walk, but after each step add a jump squat, swinging your arms to generate momentum. Land softly, lower into the squat position and take another step.
3 Banded in-and-out jump squat
Time 30sec
Move the resistance band up so it sits on your thighs. Stand with your feet hip-width apart, lower into a squat, then rise into a low jump, landing with your feet wide. Squat, then jump and land with your feet hip-width apart.
4 Fast feet
Time 30sec
With the resistance band still around your thighs, lower into a squat position and start lifting your feet off the floor, one at a time, alternating at pace. Stay predominantly on the balls of your feet.
