Do not move up and down 4. You should feel it on the back of the thighs and your glutes. This is 1 rep. Get down on all your fours and place a mini loop resistance band around your feet. That’s 1 rep. Retrace the pattern back. Leg pulses. Push through your heels and squeeze your glutes to raise your hips until your body forms a straight line from shoulders to knees. Bend your elbows so your forearms are in a straight line. You can get in a full-body workout with mini bands by making sure you’re incorporating the main movement patterns, says Fagan. Keep both hands in front of your body for support. Return your arm back to starting position. Return to the starting position slowly. Resistance bands certainly aren't as intimidating as heavy weights at the gym, yet they bring on similar results. This move works your shoulder muscles, including your rotator cuffs. (Many mini bands, like the set here, come with four or five bands of varying resistance.). 1. Hold the resistance band with your opposite hand. This move works your hip abductors, your gluteus minimus and gluteus medius. Loop a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up. Tighten your core, and hold one leg firmly in place (the anchor leg) while you press against the band to fully extend the opposite leg. You should feel it working mainly your glutes (butt) and to a lesser extent in your hamstrings and lower back. Straight Leg Raises. Lower Body Posture! Your email address will not be published. Complete a few steps to the right, and then complete a few to the left. Pause 1-2 seconds, then lower back down and repeat for 12 to 15 repetitions for 2-3 sets. 10 Mini Band Moves You Should Be Doing To Activate Your Glutes. Required fields are marked *. This workout is broken up into three circuits. This move works the smaller muscles in your butt, your gluteus medius and gluteus minimus. For each circuit, you’ll do four exercises back to back for 30 seconds each. Bring your knees together and lower your butt back to the floor. Extend your arms in front of you to sit back more comfortably. Tips: Keep your knees behind your toes. Sign up for the latest health & fitness tips from experts. Tightening your glutes and tucking your pelvis in, kick your left leg out behind you until the band is tight. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Honestly, they don't get enough credit. 10 Best Resistance Band Exercises for Legs and Glutes . Contract your glutes to raise your hips off the floor until your knees, hips, and shoulders are all in a straight line. This is 1 rep. Repeat 20 times and move onto the left side. This is starting position. Loop a mini band above your knees and stand with your feet about shoulder-width apart, toes slightly turned out. 5 resistance band exercises for a workout at work 1. Do not lean as you side step PLEASE CLICK HERE and subscribe! Light-to-medium mini loop band depending on your fitness level. Lie faceup with your back flat on the floor, a mini band just above your knees, and your feet flat on the floor hip-width apart. To do the Half-Kneeling Single-Arm Row, set up in a half-kneeling position on the ground with one end of the mini band around your front foot and the other side in the opposite hand from the leg that is forward. With your glutes engaged, slowly extend one leg out behind you. Do 1 to 2 sets of 10 to 20 reps of each exercise. The full-body mini-band workout below does just that: It includes a squat pattern, a hip-hinge pattern, hip abduction (moving your legs away from your body), an upper-body push, and an upper-body pull. Rest for 30 seconds then move onto the next circuit. Lie on your side and loop a mini band above your knees. Save my name, email, and website in this browser for the next time I comment. Carefully bring your leg back down. Coaching Points: 1. Slowly reverse the movement for one repetition. Mini bands, like other kinds of resistance bands, work your muscles differently than free weights do. The abduction works your hip abductors, the smaller muscles in your glutes called the gluteus medius and gluteus minimus. Our elastic band exercises for legs can simulate and/or enhance nearly any lower body exercise you can think of.Feel free to explore new ways to use your bands and share by posting and tagging @rubberbanditz. Stand up by pushing through your hips. At the end of the circuit, rest for 1–2 minutes. This is starting position. SELF does not provide medical advice, diagnosis, or treatment. Continue for 45 seconds, then switch sides. Squeeze right outer thigh to lift straight right leg off the floor until parallel, then lower right leg to return to starting position. These mini-band exercises will strengthen and tone your thighs and shape your butt completely. Equipment needed: mini looped resistance band (a.k.a booty band) Time: 20 minutes Instructions: Choose a mix of three lower- and upper-body exercises and two core moves from the list below. This move works your latissimus dorsi, your biceps, and your core. To get an effective leg and butt workout, these resistance band exercises for legs and glutes are great for long-lasting results. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Bring it back to starting position. The resistance from the mini-band activates the gluteal muscles, engages your hip rotators, and takes the pressure off your knees, says Men’s Health Fitness Director B.J. Pull your shoulders away from your ears and your core engaged. This is 1 rep. With your core braced, perform a row by pulling your arm back and stretching the mini band toward your side. This leg band workout is perfect for anyone looking build strong, toned and lean legs at home! Use the appropriate resistance for each exercise to get the best bang for your buck. Bring it back to starting position. This move works your glutes and your core. If you don’t have much space for at-home workouts, mini bands are going to be a key piece of fitness equipment. Gaddour, C.S.C.S. That’s 1 rep. Loop a mini band around your ankles and keep a soft bend in your knees. Put your hands on your hips. You can use light mini bands for moves that work smaller muscles (like the shoulder external rotation) and heavier mini bands for moves that work larger muscles (like the glute bridge and squat). Continue to move as quickly as you can, while focusing on keeping your core engaged and your hips level throughout. Keeping your legs in the same position, lift your right leg to the side so your inner thigh is parallel to the ground. You should feel it working your glutes, outer thighs, hamstrings, and quads. Lie facedown on the ground with the mini-band placed around you to your right ankle and the other to a study non-moving stationary object. Pause at the top and open your knees out, keeping your hips raised. This mini-band workout below will not only strengthen your entire body, but since it’s performed in a circuit fashion—no rest between moves—it’ll get your heart pumping, which provides cardiovascular benefits too, says Fagan. Bend your knees and push your hips back as you lower into a squat. You can also do 50 to 100-rep finishers of one move at the end of your workout for an epic low-impact pump. Because you’re maintaining that plank position, it also works your chest and shoulder muscles isometrically, says Fagan. This is starting position. Resistance band leg exercises are great if you want to tighten and tone your legs at home, a hotel, or in lieu of a machine at the gym. Knees pushed apart and over toes at all times, toes pointed straight forward even as you move laterally. Then immediately jump them wide again. This mini band booty workout lit my glutes on FIRE in the best kind of way and if you’re looking for a serious booty burner, keep this workout in your back pocket! She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise. Loop a mini band above your knees around both thighs. It helps us continue to be able to make videos for you all here every single day! Take short steps laterally 3. Loops a mini band around the middle of your foot and get into a split stance, with your banded foot out front. 1. (Also read: Sculpt a Perkier Butt with Fitness Trainer Chontel Duncan’s Intense Glutes Workout) Swinging leg lifts To make this move easier, you can wrap the band above your knees. Wrap the resistance band around your right foot, with your right hand still holding the other end. Adding a mini-band to traditional lower body exercises is not only a great way to add resistance, but it helps with your everyday performance by improving hips mobilizations and glute activation. Squeeze your butt at the top. Lift it as high as you can but stop right before you feel your lower back begin to arch. Lower your arms down to starting position. One great Mini Band Back Exercise is the Half-Kneeling Single-Arm Row, which will strengthen your back and help improve your posture. Recap: 5-minute exercises to reshape the thighs and butt. The more you stretch the band—say, when you’re at the top position of a single-arm row, where your elbow is just beyond your side—the harder the exercise will feel. It’s one set that will completely transform and reshape your thighs and butt. Band exercises have gained props over the years for being portable, affordable, and super-efficient, but their mini version (mini-band) has received less attention. This is the starting position. Loop a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up. Keep a slight bend in your knees and bend over slightly. This move works your quadriceps, glutes, and hamstrings. Mini band — Choose a medium or medium-heavy tension. This move works the largest muscle in your butt, your gluteus maximus, as well as your hamstrings. Keep your arms flat on the ground on either side of you. Keep both hands in front of your body for support. Bring your hands back up to starting position, relaxing the tension on the band and moving your hands closer together. Ad Choices, 10 Mini-Band Exercises That Will Work Your Entire Body. Make sure to keep your back straight. Continue for 12 to 15 repetitions. This resistance band exercise for legs is great for working your hip abductor, gluteus medius, and quadriceps. After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. B. Small adjustments to the exact amount of HIP FLEXION we sit in can not only impact HOW we work the muscle, but even how well we are personally able to activate it. Slowly lower your top back to the starting position. Bring your hands over your head and push your hands apart to create tension in the band. © 2021 Condé Nast. Stand beside a chair (for balance) with feet shoulder-width apart; Place your mini exercise band right above your ankles; Lift your right leg to your side and squeeze your glutes as you lift; Lower your right leg, and repeat the motion eight times. Resistance band exercises for legs even let yo “Mini bands are super convenient, you can take them anywhere, and they barely weigh anything,” ACE-certified personal trainer Sivan Fagan, owner of Strong With Sivan in Baltimore, Maryland, tells SELF. Switch legs and repeat. Wrap a mini band around your ankles, then get into a high plank position. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. That’s 1 rep. The gluteus medius is important for stabilizing the legs, and the Mini-Band Side Shuffle is the perfect move for activating this muscle and teaching it to engage during lateral movement. This resistance band workout uses a classic workout split (push/pull/lower body or PPL) to create the ultimate 3-day muscle and strength-building split that challenges all the major muscle groups. Yep, you can work your upper body with mini bands too. Your email address will not be published. Bring your same foot behind you to the side, tapping your toe to the ground. To squat with the band, stand with a mini band looped around your legs, just below the knees, arms at your sides, and feet shoulder-width apart. That’s one rep. Continue for the prescribed number of repetitions. 3-Way Seated Abductions – This is a great move to target your glute medius and even hit different aspects of the muscle. Bring your arms to chest-height, pushing out against the band to create tension in the band. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Complete 2 to 3 sets. Chestout, knees flexed, but like a „duck“ Move 1 leg forward andbring theother leg to it. Make sure you don’t arch your back. Keep your top leg straight and bend the leg closest to the floor at 90 degrees. Wrap a mini band around your wrists, palms facing out. Aim for 12 to 15 repetitions and 2-3 sets for each move. Slowly lift your top leg, keeping it straight and squeezing your butt. Tips: Keep your abs engaged and squeeze your glutes throughout. That doesn’t mean mini-band exercises are easy, though. Lie on your right side and prop up your head with your right hand. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you comfortably can. Using a smaller band, put your feet inside of it and pull it up onto your thighs, about mid-way (you don’t want the band to sit too close to your knees as you risk injury, and you don’t want it to sit too high as it won’t do anything). All rights reserved. Put a mini band around your ankles, and stand in a quarter squat position with your feet shoulder-width apart. To first start off, you’re going to be stretching your right leg. Resistance band exercises are boost metabolism more than bodyweight leg exercises but without bulky gym equipment. Bring your elbows down, pushing laterally along the sides of the mini band as you do so. And there are tons of mini-band exercises you can do to make sure you hit every muscle in your body. Here are 5 mini-band exercise ideas you must try. Brace your core, lift your legs a little, pull your feet apart, bring your legs back down to the floor. This is 1 rep. Continue for 45 seconds, then switch sides. Complete 2–3 rounds total. Keep your chest up and your back flat throughout the movement. Scoot away from the anchor to create tension. Using a mini band for a squat also helps teach proper form, since it helps you push your knees out, says Fagan. Bend your knees 90 degrees and pull your toes up toward your … Keeping your elbows tight at your sides, move your palms away from each other, then bring them back to starting position. Demoing the moves below are Hejira Nitoto (GIFs 1, 2, and 5), a mom of six and a certified personal trainer and fitness-apparel-line owner based in Los Angeles; Angie Coleman (GIFs 3, 6, 8, 9, and 10),  a holistic wellness coach in Oakland, California, helping people find balance and a personal connection to movement; Crystal Williams (GIF 4), a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; and Salma Nakhlawi (GIF 7), the founder of StrongHer Girls. Keep tension on the mini band by pressing your knees outward against the band, so that your knees do not collapse to the inside. I recommend resistance bands most to train the thighs and legs. You should feel it working your glutes, and outside of your thighs. 8 Resistance Band Exercises For Legs and Glutes. Rest for 15 seconds then repeat the circuit a second time. Initiating movement with your hips, squat back and down until your thighs are parallel to the floor. And they’re all you need to get a super-effective thigh trimming and butt sculpting workout. Lie on one side with a mini band placed above your knees and legs bent to 45-degrees; make sure your hips and knees are stacked. Our resistance bands for legs are popular for lunges, calf raises, leg press, squats, and many more. Lie on your side and loop a mini band above your knees. You can also stand in front of a wall to touch lightly for balance. Bring it back to starting position. This move works your back muscles, like your latissimus dorsi and rhomboids. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. 30-Day Squat Challenge: Get Your Best Butt in 1 Month, Naked Yoga: What to Expect From a Nude Yoga Class, What Causes Love Handles and How to Get Rid of Them, Intermittent Fasting 101: The Complete Guide to Fasting. They increase time under tension for your muscles—something important for building muscle—since they must stay engaged the entire time, says Fagan. In your high plank, your wrists should be under your shoulders, your hips in line with your spine, your legs extended straight behind you, and your core engaged. How to do it: “Lie on your back with your knees bent at 90 degrees, with the mini band around your legs and positioned just above your knees. 1. Tips: Squeeze your glutes and maintain a neutral spine throughout the movement. Wrap a mini band around your wrists with your palms facing each other. That’s one rep. Continue for the full set. 20 Resistance Band Exercises to Strengthen Your Entire Body, 12 Dumbbell Abs Exercises That Will Seriously Work Your Core, This Back and Shoulder Workout Will Help You Stand Up Tall. Bring one foot in front of you to the side, tapping your toe to the ground. Pause for 1-2 seconds, then slowly return to the start. Bend your knees slightly and clasp your hands in front of your chest. PLEASE CLICK HERE and subscribe! Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. Continue to press out against the band as you bring your arms over your head.