How To Use Resistance Bands For Bigger Glutes
Are you trying to get larger glutes but you don't want to get plastic surgery or are you just trying to lift your sagging glutes? Exercise with resistance bands can help assist your weights with growing your gluteal muscles.
Below I have two workout plans you can follow and remember you do them every other day, this allows your muscles to rest and repair so you can have larger gains. Back to back workouts only will result in no or little growth in your gluteal muscles. The reason one should not train the same muscle every day.
Workout Pointers:
1. Do your leg workout two or three days a week
2. Rest one minute between sets
3. Stretch your legs and hips after your workout
4. Do a 3-minute warm-up before starting your leg/glute routine
5. For those with sore knees, ice them after you cool-down for 5-10 minutes
6. Workout two is also for people who have no knee issues. Do the goblet squat without the chair.
7. Increase the weights that you are lifting every week or every two weeks
8. Watch each video to get the correct form of each exercise
Workout One
Goblet squats 5 sets of 10-12 reps
Hip thrust with resistance band 4 sets of 12-15 reps
Deadlifts 5 sets of 10-12 reps
Curtsy lunge with resistance band 4 sets of 10 reps
Inner thigh crisscrosses 4 sets of 20 reps (add ankle weight for extra resistance)
Workout Two for people who have knee soreness
Goblet squat using a chair 4 sets of 10 reps
Sidestep outs with resistance bands (8 steps out 8 steps and repeat four times)
Modified Lunges 3-4 sets of 10 reps or lunge taps* 3-4 sets of 10 reps
* You don't have to lunge as deep if your knees bother you.
Resistance bands kickbacks version one or version two 12-15 reps 4 sets
Bridge with inner thigh squeezes 15 reps 4 sets
If you are looking for some resistance bands, I have two recommendations. They are Wailto resistance bands and Spri hip bands. I hope this workout gets you started on your better glutes body and let me know what you think of my program.
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