If you’re in a rush and don’t have time to get to the gym, I’ve got a quick and easy solution to get a great glute workout at home. All you need is an 8-12 inch band and a chair or ottoman. It’s that simple, so let’s get to work!
- Glute kickbacks- Pull the band over both legs and up right above knees. Get on hands and knees and tighten your core. Make sure your knees are below your hips. Keeping leg at a 90-degree angle, kick back as if you were trying to put your foot flat on the ceiling, and focus on squeezing your glute. Hold for a second and lower knee back down to the ground. Perform a total of 15 reps, switch to your other leg and repeat. Perform 3-4 sets.
- Band side raise (fire hydrants) - Keeping band in the same place as the previous exercise and starting in the same position, raise leg up to the side in a 90-degree angle and as close to parallel as possible. Complete 15 reps on each leg and perform 3-4 sets.
- Band squats - Depending on which position feels best during this exercise, you can place band just under or just above knees. Making sure to keep knees from pulling towards each other, slowly squat down until parallel with the floor or onto a chair or ottoman if you need the extra support. Repeat for 20-30 reps and perform 3-4 sets.
- Banded bridges - Place band just above knees again and lay flat on your back, keeping your knees hip width apart and heels pulled towards glutes. Tighten your core and pull bellybutton towards spine while squeezing glutes and driving them upward into a “bridge.” Hold for a second and lower back to ground. Repeat for 20 reps and perform 3-4 sets.