The TOP 5 Glute Activation Exercises with Bands

The Glutes are the biggest muscle group in the human body. Glutes are divided into 3 distinct muscles:
  • Glute Minimus
  • Glute Medius
  • Glute Maximus

Glute activation plays an extremely important role in the stabilisation of your pelvis and your spine. As a consequence, when performing compound exercises such as Squats, Deadlifts, Bench Press, Overhead press, Bent Over Rows (to mention a few) you must ensure you activate your glutes accordingly as part of your warm-up routine. Doing this will translate in an improved performance, increase in strength and will substantially decrease the risk of spinal injury.

Here are 5 simple exercises that you can perform with fabric mini-bands (booty bands) which will help you fire up those glutes before your big training sessions. Furthermore, if you are currently stuck at home, you can include these 5 banded glute exercises as part of your home workout routine.

1. Glute Bridges

  • Grab a medium resistance band from your set of bands. This will allow you to control the movements and create better 'mind-muscle' connection.
  • Put your band around your legs, just above or below your knees, whichever feels more comfortable for you.
  • Lay on your back with knees bent to around 60 degrees.
  • Push your hips up, using a 'hinge movement' and always maintaining a neutral spine.
  • Make sure you keep the band stretched by using the clue 'open your knees out'.

2. Clams

  • Grab an extra light resistance booty band again
  • Put your band around your legs, just above or below your knees, whichever feels more comfortable for you.
  • Lay down on the mat, on either your right or left side, with knees bent to 60 degrees.
  • Lift both your feet up slightly from the ground.
  • Open your knees so that the band is stretched, ensuring you control the movement.
  • As an optional, you can extend the top leg towards the ceiling. This will make the exercise harder to perform.

3. Glute Kick Backs

  • Grab a light resistance booty band again.
  • Wrap the band around your feet.
  • Kneel on the mat, with both arms in a similar position to a push up.
  • Hold one foot down against the mat and kick back and up your other foot towards the ceiling.
  • Make sure you squeeze through your glute and you keep a neutral spine. 
  • This banded exercise is great to activate your glute max.

4. Fire Extinguishers

  • This exercise can be performed with a stronger resistance band
  • Wrap the band around your legs, just above your knees
  • Kneel on the mat, with both arms in a similar position to a push up again.
  • Open one leg to the side while holding the position with your other leg on the mat
  • Make sure you squeeze through your side glute and you keep a neutral spine. 
  • This exercise is good for activating your Glute Minimus

5. Prone Glute Extension

  • This exercise can be performed with a stronger mini resistance band too
  • Wrap the resistance band around your legs, this time just above your ankles. The further the band is above your ankles towards your knees, the easier this exercise is)
  • Lay on the mat, facing the floor with your face resting on your arms.
  • Lift both legs just slightliy from the floor, ensuring you stretch the band to the sides.
  • Make sure you squeeze through both your glutes and try to keep a neutral spine. 
  • This exercise is good for activating your Glute Maximus

You can get your own set of 5 Resistance Bands below:

Give these banded glute activation exercises a go and let us know your thoughts. Doing these on a daily basis will also help with reducing low back and knee pain when caused by glute weakness.



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