Ok not really just festive but will work any time anywhere … literally. As I’ve written about here, your Glutes are important muscles that in this day and age we do not activate nearly enough in our daily lives mainly because alot of us sit on our asses all day. Sleep – drive to work – sit at a desk – drive home – sit for dinner – sit infront of the TV. That unfortunately is the reality for a lot of the population. This is why I love these banded exercises you can do literally anywhere but especially in your front room!

Glute accessory – Band work

I say accessory work because your main hip dominant exercises should be the likes of your squat, deadllift, RDL etc. that is where you should most of the time spent however it’s unwise to leave glute accessory exercises out of your routine altogether

Taken from Bret Contreras site “These accessory exercises involve hip abduction, hip transverse abduction and hip external rotation movement. Hip abduction movements focus on the upper glutes which hip external rotation movements activate the entire glute. The gluteus maximus has excellent leverage for rotating the hips outward, and it’s important to learn how to feel the glute twisting the hips during the exercises like band hip rotations”

Note the part – “It’s important to feel the glute” this is the crucial factor here – there are many exercises for the glutes so it is vital you find the exercises or variations of exercises that work for you – can you feel your glutes contract? A common issue is that you feel the exercise in your hamstrings before you feel it in your glutes so this is an indication we need to strengthen them first.

These band exercises will also help strengthen other important hip muscles like the hip external rotators, the gluteus medius and gluteus minimus. These muscles are important for strong lateral and rotational movements at the hips and help in all areas of life from walking properly to playing sports.

.Muscles worked throughout –  Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings. Core and Quads.

Banded Glute bridges

  1. Lie on your back with your feet in the sit up position. Wrap the band around your knees – aim for  your feet to be hip width apart
  2. Keeping your knees pressing outwards and with tension in the band, raise your hips off the ground by pushing through your heels – you should feel the movement mostly in your glutes
  3. At the top of the movement your hips should form a straight line from knees to shoulders
  4. Perform 15-20 reps

 

 

 

 

 

 

Frog pump

Made famous by the “Glute Guy” Bret Contreras – these are a sure fire way to light those glutes up. You can do this with or without the band but the band gives it that extra bit of tension that really helps hit the spot.

  1. Lie on your back with the soles of your feet tight against each other. Wrap the band around your knees.
  2. Keeping your knees pressing outwards and with tension in the band, raise your hips off the ground by pushing through your heels – you should feel the movement mostly in your glutes
  3. At the top of the movement your hips should form a straight line from knees to shoulders
  4. Perform 15-20 reps

 

 

 

 

 

 

Banded hip thrust – shoulders raised

  1. Place the band around your knees and sit on the floor with your shoulders resting on a bench behind you. Your knees should be hip distance apart
  2. Rest your arms across the top of the bench and then raise your hips off the ground until they are fully extended.
  3. Pause at the top of the movement and squeeze your glutes! Lower down under control for 15 – 20 reps

 

 

 

 

 

 

Side Lying Clams

  1. Lie on your side with the band around your knees. Bend your knees in so your heels are about 1 foot away from your glutes. Note you can either be upright like below or lying on the ground with both hands supporting your head.
  2. Keep your core tight and raise your top leg up opening your knees
  3. Pause at the top of the movement and then lower your leg down under control and repeat for 15 – 20 reps on each side.

 

 

 

 

 

 

Side lying leg raise

  1. Lie on your side with the band around your ankles. Create a straight line from your hips to your ankles. Note you can either be upright like below or lying on the ground with one arms supporting your head and one arm holding your body up.
  2. Raise your leg off the ground until you have tension on the band
  3. Pause at the top then lower your leg under control, maintain tension on the band throughout and repeat for 15-20 reps each leg

 

 

 

 

 

 

Banded seated Abductions – Mixed stance

  1. Keep feet shoulder width apart with the band around your knees
  2. Lean forward and begin moving the knees out and in while maintain tension in the band – Complete 20 reps
  3. Stay upright and begin moving the knees out and in while maintain tension in the band – Complete 20 reps
  4. Lean backward and begin moving the knees out and in while maintain tension in the band – Complete 20 reps