Sculpting the perfect glutes is at the top of many people’s fitness goals. But, not many people know how to train them effectively — particularly when you’re stuck at home. Let’s face it, most of us don’t have the equipment to follow our usual gym workouts. So we need to adapt our training.
Resistance bands might not seem hugely exciting to look at, but they’re one of the best pieces of equipment for your home booty-building workouts. And, we’re going to show you how.
Resistance Band Glute Workout
It’s understandable that when your gym’s closed, the intensity and weight of your workouts are much lighter than usual. However, as long as your target muscles are put under resistance, and the reps are high, you will see improvements in muscle mass.
Be under no illusions though. Your booty gains may be slower, but they will happen. Utilising compound and isolation movements will both benefit the glutes and ensuring you hit a minimum of 15 reps, you’ll certainly start to see growth.
1. Glute Bridges
Glute Bridges are one of the best exercises to help tone your glutes and hamstrings. This exercise isolates and strengthens the glutes, hamstrings, the core, the hip muscles, and lower back muscles.
2. Single-Leg Hip Thrusts
The single-leg hip thrust is a variation on the standard hip thrust. Your torso and hips should move as one, so you’re focusing the majority of the work on your glutes, not your lower back and hamstrings.
3. Bulgarian Split Squats
The split squat is a great way to build strength and improve hip mobility. And, it will test your balance and coordination too.
4. Standing Kickbacks
The standing kickback will work all three of the muscles in your glutes. That makes it one of the best exercises for growing those glutes.
5. Kneeling Kickbacks
A variation on the standing kickbacks, this exercise will help develop and strengthen the glute muscles — which are some of the largest and strongest muscles in the body.
6. Walking Squats
You should be able to feel this on the outside of your hips and thighs. For an extra quad workout, perform the exercise from a deeper squat position.
7. Fire Hydrants
Fire hydrants, or hip abductions, are a great way to help sculpt those glutes. This exercise mainly targets the gluteus Maximus.
8. Stiff-Leg Deadlifts
Stiff legged deadlifts are an isolating exercise and a great accessory to those bigger moves like squats and deadlifts. They’ll target your hamstrings and glutes, as well as your lower back and core.
Don’t Forget Nutrition
What you eat is key to building muscle. Having a sufficient intake of macronutrients and calories will fuel your muscle growth and recovery. The amounts will vary based on your training, lifestyle, training level, bodyweight and age.
Let’s start with protein. You should be looking 1-2 grams per pound of bodyweight per day. Remember, no protein no gains. Protein helps support the growth and maintenance of your muscles, perfect if you’re looking to grow those glutes.
To gain mass and size, you need to have more calories coming into your body than you’re burning throughout the day. Most people use protein shakes simply to get that extra protein and calories throughout the day. This all adds to your calorie intake that you need to build muscle.
Take Home Message
Resistance bands are one of the best ways to activate your muscles, particularly the glutes. Be under no illusions though, your booty gains may be slower than you’d expect in the gym, but they will happen.