Training and growing the perfect glutes is one of the top fitness goals for many individuals. However, only a few people know how to properly train them, especially when you’re stuck at home and engaged in a home workout. I’m also a fan of home workouts and just like you, I follow through and complete the daily routines diligently. If you are engaged in home workouts too, then it’s about time you make sure your routines are effective.
Growing your glutes requires you to progressively overload the muscles in your glutes, as well as applying effective training techniques and equipment that will place a large amount of stress on the targeted areas.
Resistance bands may not be too exciting to look at, but they are one of the best and most effective pieces of workout equipment you can use to grow your glutes, and I’m going to show you how.
Did you know that using a resistance band to perform squats exercise is one of the best and convenient ways to build up muscle and strength around your glute?
Squat exercises can be used to grow your glutes, they target the muscles surrounding the glutes, however, squat exercises are not seen as challenging by most people. If you don’t find squat challenge enough then try using a resistance band, it will give you that extra challenge to ensure an effective squat exercise.
This article will show you the best squat exercises you can carry out at home with a resistance band, and how to use the resistance band to effectively grow your glutes fast.
Types of Resistance bands for Squat exercises
There are 3 main types of resistance bands you can use for your squat exercises, these includes;
- Loop Bands: This type of resistance band is in form of a continuous loop which provides various levels of resistance when exercising. They are very useful when doing squats and full-body workout
- Mini Loop Bands: This resistance band is shorter and designed to be worn above the knee. Its soft fabric nature prevents them from rolling up. This resistance band is a perfect exercise equipment to perform lower body workouts.
- Free Bands: This resistance band is in form of a long thin sheet which you can tie into a loop or wrap them around your feet for resistance. Using free band exercise equipment will make it easier to perform both upper and lower body workouts.
Depending on your fitness goals and targets, you can select which resistance band to purchase that will provide you with the right amount of resistance needed.
How to perform banded squat exercises
When you’re performing squat exercises with a resistance band, make sure you keep your core engaged, back flat, weight centred, and avoid hunching. If you find it too difficult to use the resistance band, you can try performing the squat movements without the band to build up your strength and balance. You will benefit more from the resistance band when your form is correct.
Here are my top 2 banded squat exercises you should add to your workout routine
- Basic Banded Squat
Introducing a resistance band to your normal squat routine will add a new challenge to your workout. Ready? Then carefully follow these instructions:
- Stand upright with your feet more than a hip-width apart, with your loop or mini loop band, placed just above your knees. Make sure your toes are pointed slightly outwards and your hands placed on your hips or placed outward in front of you.
- Now slowly push your hips back into a sitting posture while bending your knees
- Ensure you lower yourself gently until your thighs are parallel to the floor base. Hold the position for 3 seconds then slowly lift back up to your original position.
- Repeat this movement 8-12 times
Note: Do not quickly rise to your original position. Slowly rise while concentrating on squeezing your glutes.
- Banded Sumo Squat
Sumo squat is a popular routine for growing your glutes. They may seem like regular squats but they target the gluteal muscles a lot more.
- Stand upright with your feet a little more than a hip-width apart. Make sure your toes are pointed outwards about 45 degrees. Your loop or mini loop band should be placed just above the top of your knees, while you lower your hips back and bend into a squat formation.
- Hold the position for about 3 seconds, then return to your original position by pushing your heels and activating your glutes.
- Repeat the movement 8-12 times.
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