If you’re looking to train your gluteal muscles, you may be wondering if this is even possible without lifting weights. Fortunately, the answer is yes. With a set of resistance bands you can complete compound and isolation exercises; both can lead to muscle growth.
Whether you work out strictly at home, hit up a local gym, or have formulated a hybrid routine between the two, some of the best resistance bands they are an essential training tool for many. They usually come in sets and offer different levels of resistance depending on the band. Not only are they great for creating tone and definition in target muscles, but resistance also promotes muscle growth.
Maddie Lymburner, online fitness blogger and workout creator, also known as MadFit (opens in a new tab), is behind this quick glute workout. She is best known for formulating time efficient workouts that require minimal equipment but get body toning and muscle strengthening results.
The routine consists of eight different exercises that are incorporated into five rounds of exercise. It will work well as an exercise on its own for those who have limited time but want to tone, shape and grow their glutes. Or it’s a great glute activation warmup for those already using or learning heavy movements like how to deadlift correctly.
To complete this workout, you’ll do each exercise for 30 seconds and take 30 seconds to rest between exercise rounds, not between each set. This allows you to increase the intensity during this glute session even though it only takes 10 minutes to complete.
WATCH MAD FIT’S 10-MINUTE BUTT WORKOUT
It is a well-known fact that resistance bands, also commonly known as elastic bands, are a great training accessory for providing resistive force throughout the full range of motion of an exercise.
But you might be wondering how this works. The best way to achieve muscle hypertrophy is to engage in regular strength training. Hypertrophy occurs when our muscles are torn from exercise and muscle fibers break down. When we feed our bodies a nutritious diet and make sure to get plenty of rest, our body repairs damaged fibers by reattaching them. This then results in muscle growth.
In addition to this, progressive overload it’s a way of continuing to push your body to respond to greater stress or tension than before. This helps to continue building strength and mass in the muscles. To apply this to your banded glute workouts, you just need to make sure you are applying higher tension bands to your exercises.
If you train your glutes with weights and are a bit of a squat addict but don’t see much progress no matter how many reps you do or how much you lift, this could be because you’re working your quads more than your glutes. This is common for exercises that dominate the hip, but can be avoided by performing hip extension movements with a mini-band before doing them. squats or dead weight.
Don’t forget to stretch and cool down after any lower body session. Strains can form in the hips and buttocks, but can be relieved by using one of the best foam rollers after a workout. This does not take much time and is an affordable piece of equipment.
