Resistance Bands & Glutes

February 22, 2018

Resistance Bands & Glutes

FIRE HYDRANT

 

 

Begin on all fours with your hands and knees shoulder-width apart.

Your head should be aligned with your shoulders and back with the pelvis in a neutral position.

Place your resistance band around your right foot where the arch rests, and place either end underneath each hand.

Take a deep inhale, then as you exhale, lift the leg up at a 90-degree angle.

Stop as your leg becomes aligned with the rest of your body, and clench your glutes as you reach the top of the motion.

Hold for five seconds, then inhale to return to the floor. Repeat 10 times if you are a beginner, 15 if you are more advanced. Switch to the other side and repeat for two to three sets.

 

 

BACKWARD LEG RAISE

 

 

This exercise works all three of the gluteal muscles at once. While standing with the legs shoulder-width apart, loosely tie the resistance band around your legs.

Slowly raise the leg backward with your ankle aimed toward the wall.

Reach as far back as possible until the resistance band restricts your movement to where you cannot reach any further.

Repeat 15 to 20 times, then switch to the other side.

Perform two to three sets of this exercise.

 

 

LATERAL SQUAT WALK 

 

 

Attach a resistance band to each ankle.

Stand with your feet a little more than shoulder-width apart. You may need to shorten the band in order to get the right resistance.

Get into a squat position, knees at roughly a 45-degree angle, and walk sideways.

Take 15 to 20 steps to the left, then right, keeping your knees bent and maintaining resistance on the band throughout.

Repeat.

Try keeping your arms outstretched in front of you, which will provide balance as you do the exercise.

 

 

Be slow and steady!

 

 

Post by Michele Maturo

 

 



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