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Two of the best booty exercises to do with a mini band...

July 29, 2018

When it comes to leg day or glute day, ensuring you warm up your glutes properly can be the difference from a good to great work out!

Here are two beneficial exercises to add to your glute/leg day for optimal recruitment and when combined with a fit booty body band you're able to maximize the intensity and recruitment - especially if you've got a stubborn booty!

1. Glute Bridge with band (below and above knee)

How to do it:

Lay down on a mat, engage your deep abdominal muscles by bringing your belly to spine, lift your hips off the floor using a scoop motion and squeeze your glute muscles.
As you squeeze your glutes and hips into full extension, open your thighs slightly by pushing your knees out to increase the tension created by the bands, instead of letting your knees cave in.
Slowly lower your hips back down on the floor and repeat for your desired repetitions.

Common mistakes to look out for:

Avoid overarching the back to bring the hips up as high as possible. By over using your back you will switch off your glutes, so instead focus on lifting your hips up as high as you can with only your glutes rather than your back. Quality over quantity.

2. Clam with band

How to do it:

There are many variations of clams that you can do, however they all follow similar principles. For this example, we'll share with you on how to do a 45 degree clam.

With your choice of resistance band above your knees, lay on your side with your knees bent at a 45 degree angle and your heels in line with your hips to ensure your spine in straight.
Place your hand on your hip bone and pull your hip bone away from your sides so that you're obliques aren't crunching (this is also known as lengthening your obliques), bring your belly to spine and slowly start to open your top knee up in a clam like motion, while keeping your heels together. The band will increase the resistance, forcing you to use your glutes to a fuller potential.
Repeat the open and close clam-like motion with your legs, for your desired amount of reps and then switch sides.

Common mistakes to look out for:

Pay close attention to your obliques and ensure they stay long so that they don't start to compensate for your glutes. The primary goal of this move is to isolate the glutes and if other muscles start kicking in, you won't get the full effect.

Both these moves can be mastered with a bit of practice! Let us know if you try them and if you're in need a of a booty band to increase your glute activation, grab yours here.

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