Band Together: A 6-Move Resistance Band Glute Workout

One band. Six moves. Fifteen minutes. Strong glutes help you climb, lift, run and stand tall, and a resistance band makes every rep count, anywhere.
How it works
Place the band just above your knees. Do 12 to 15 slow reps of each move, back to back. Rest 60 to 90 seconds, then repeat for 2 to 3 rounds. New to bands? Start light, with one round. Warm up first with a few minutes of marching and bodyweight squats.

The workout

1. Glute bridge. On your back, feet flat, lift your hips and squeeze at the top. Keep your ribs down. Beginner: no band.
2. Clamshell. On your side, knees bent, open your top knee without rolling your hips back. Beginner: smaller range.
3. Banded squat. Sit back as if to a chair, knees pressing out against the band. Beginner: squat to a real chair.
4. Lateral band walk. In a quarter squat, take 10 steps to the side, then 10 back. Keep the band tight. Beginner: stand taller, take smaller steps.
5. Kneeling kickback. On all fours, press one bent leg up toward the ceiling, hips square. Beginner: skip the band.
6. Standing hip abduction. Hold a chair and lift one leg out to the side without leaning. Beginner: smaller lift.
   Quick tips

• Feel it in your glutes, not your lower back or knees. If not, slow down.
• Jamaica runs hot: train early or in the evening and sip water throughout.
• Two or three sessions a week, on non-consecutive days, is plenty to start.

Take it further-
This routine is general by design. A certified personal trainer or a local gym class can build a plan around your goals, check your form and keep you accountable. Support your local fitness pros. Here are three trainers we suggest to help you reach your goals:

Shannon +1 (876) 476-0325
Debbie +1 (876) 363-0313
Mark +1 (876) 367-5695

Dress for the work
High-rise leggings that stay put through every bridge, a sports bra that keeps you supported, and a band in your bag.

Shop the collection at https://body-wato.com/shop/accessories/bands/resistance-bands-2/
Workout Attire That Outperforms.

This post is general information, not professional advice. If you are new to exercise, pregnant, injured or managing a health condition, check with your doctor.