BOOTY BANDS WORKOUT: GLUTE FIRMING EXERCISES WITH KINETIC BANDS

*Complete this workout 2-3 times per week*

SINGLE LEG GLUTE BRIDGE: The single leg glute bridge is a lower body exercise that targets the glutes, hamstrings, and core. Along with strengthening those muscles, it also helps build power and stamina. There are many different variations of this exercise, all of which help to improve posture, decrease lower back pain, and strengthen your core muscles.

Sets: 3-5

Repetitions: 15-20 (Each Leg)

How To:

1. Start lying on your back with your knees bent and your feet flat on the ground, hip-width apart.

2. Tighten your abdominals as you lift your hips off the ground, while pushing through your heels. At the top of the bridge, raise one leg straight up with a slight bend in the knee. (Hold this position for 3 seconds). 

3. Slowly lower your hips down (just above the ground), then raise them back up and hold the position for 3 seconds. Important: When lowering your hips, do not change the position of the leg in the air. Your extended leg should remain up with a slight bend in the knee for the first half of the set. 

4. Repeat with the same leg. Once you have finished the 15 reps, switch legs and repeat the exercise with the opposite leg. 

Exercise Variation - Glute Bridge: (Beginner)

Instead of raising one leg in the air, keep both feet flat on the ground and pulse with your hips only. Once you have mastered this version, then move on to the single leg glute bridge. 

FIRE HYDRANT: The fire hydrant exercise helps to open up the hips and fire the muscles in the butt and core. As we get older our hips begin to weaken without proper physical activity. This exercise will help you increase strength and hip mobility as well as range of motion in your hip joints. 

Sets: 3-5

Repetitions: 15-20 (Each Leg)

How To: 

1. Start on all fours with your hands below your shoulders and your knees directly below your hips. Engage your core and keep you back flat. 

2. Keeping your left leg bent at a 90-degree angle, extend it outward by rotating at the hip. The goal is for your leg to be parallel with the ground at the top of the exercise, but that may require increased flexibility. Important: Only lift as high as you are able to and work toward increasing the height of your leg as you progress.

3. At the top of the exercise, squeeze your glutes and hold this position for 1-2 seconds, then lower your leg back down and repeat the movement with your right leg. Continue to switch legs until you have finished all reps. 

Tips: 

• Do not lean to one side or twist your torso when lifting your leg. 
• Keep your weight evenly distributed in your hands. This will help you stay steady and balanced throughout the movement. The only part of your body that should be moving is your leg. 
• The most important thing is keeping proper form. Don't worry about lifting your leg as high as possible when you first try this exercise. Flexibility increases over time. Do not push yourself beyond your abilities, doing so will likely result in improper form or injury. 

Exercise Variation - (Advanced)

Hold your leg up at 90 degrees for 5-10 seconds per repetition. 

DONKEY KICK: The donkey kick is a great exercise to tighten and strengthen your glutes. What a lot of people tend to forget is that your glutes are actually made up of three muscles; Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. The Gluteus Medius and Gluteus Minimus are two of the primary hip abductor muscles. This is important to understand because when people think about strengthening their glutes they often just do squats, but squats primarily target only the Gluteus Maximus whereas the donkey kick exercise incorporates all three Gluteus muscles. It doesn't stop with the glutes. This exercise also helps strengthen your core and lower back. 

Sets: 3-5

Repetitions: 15-20 (Each Leg)

How To:

1. Start on all fours with your hands below your shoulders and your knees directly below your hips.

2. Engage your core and lift your left knee up behind you to hip level until it is in line with your body. (keep your foot flexed). 

3. Slowly lower your leg back down to starting position and repeat all reps before moving on to the opposite leg. 

Tips:

• Make sure your back stays flat throughout the exercise. Do not arch your back. 
• Your foot on the lifted leg should be flexed and parallel to the ceiling. 
• Keep your abs tight throughout the exercise.
• Keep your leg in line with your hip.

Exercise Variation - Standing Donkey Kick: (Beginner)

Stand by a wall, about an arm's length away. Place both hands on the wall at chest level and lift one leg back and up with your knee bent, slowly lower and repeat reps before continuing with the opposite leg. 

GLUTE EXTENSION (HIP EXTENSION): The glute extension exercise is great for building strength in your hamstrings, glutes, and core. It also helps you increase hip flexibility and stability, which is important for day-to-day activities. If your hips are not properly stretched, it can often result in injury.

Sets: 3-5 

Repetitions: 15-20 (Each Leg)

How To:

1. Start on all fours with your hands below your shoulders and your knees directly below your hips. Engage your core and keep your back flat. 

2. Lifting your knee off the ground, slowly kick your right leg back and up, driving your heel toward the ceiling. Straighten your leg out as you are swinging it back. Only lift your leg as high as your body allows. Squeeze and hold at the top for 1-2 seconds per repetition. 

3. Slowly lower your leg back down to starting position and repeat with the same leg. Once you have finished the reps for your right leg, continue this movement with your left leg. 

Tips: 

• Squeeze your glutes and keep your abs tight throughout the exercise.
• Keep your back and neck in a neutral position.
• Keep your leg in line with your hip.
• This exercise can also be performed from your elbows instead of your hands.
• Lead with the heel of your foot.

Exercise Variation - Standing Glute Extension: (Beginner)

Stand facing a wall, about an arm's length away. Place both hands on the wall at chest level. Keep your hips forward, extend your leg back behind you with your knee slightly bent. Squeeze your glutes at the top of the movement and hold for 1-2 seconds per repetition. After completing all the repetitions, switch legs and repeat movement with the opposite leg.