A good workout doesn't necessarily need to take a long time or require access to a gym. With resistance bands, you can easily complete a workout anywhere, whether you're at home, on vacation, or at the gym. We've gathered some of the best exercises you can perform to train your glutes and thighs.
Resistance bands or exercise bands are training bands used to create resistance and activate muscles. They are therefore perfect to use before a workout to activate and make contact with the muscles or as an aid during the entire workout session. Famme's resistance bands come in three different strengths: light, medium, and heavy. We also have a set of booty bands for those who want extra intensity!
Table of Contents
- Training with bands
- Exercise bands give better results
- Exercise band package
- Exercise band exercises
- Upper body
- Lower body
Training with bands
Exercises with exercise bands have many benefits. By using bands in your workout, you can become stronger, activate muscles, and reduce the chance of injury. Only a few of us have a basement full of exercise equipment, and many believe this is a must for getting a proper workout at home. That's completely wrong! Read more: Injury prevention training.
A good workout doesn't need to take a long time or require a lot of equipment. With exercise bands, you can train whenever and wherever you want. They take up little space and are easy to bring with you wherever you go. Thus, you can complete a good session no matter where you are.
Check out this short video for some simple tips on how to use exercise bands to train the lower body. Do all the exercises 3-4 times, with 10-30 reps on each of them. Good luck!
Exercise bands give better results
As exercise bands are an aid that can easily be brought along in a backpack or suitcase, many see them as a poorer alternative to traditional strength training - however, this is not the case! Exercise bands can actually give better results from training by improving muscle activation, enhancing resistance to traditional exercises, and being injury-preventive. Resistance bands can also be used for rehabilitation after injury, and that's why we see several advantages.
Exercise bands also give beginners a good opportunity to make exercises easier to perform, such as pull-ups and dips. Similarly, they help the more experienced take their training a step further through varying resistance and changing muscle use.
Exercise band package
An elastic exercise band is the perfect accessory for the workout session. Famme's exercise bands come in three fresh colors, with three different strengths:
- Light
- Medium
- Heavy
The different resistances allow you to start light and then increase gradually as you get stronger. The bands can be used before a workout session to make contact with the muscle group to be activated, or alone for a "full body workout with minibands".
We also have another set of training bands with extra intensity. These training bands are thicker material and therefore have greater resistance than traditional booty bands.
#1 Squat with side step
- Place the exercise band above the knees
- Stand with your feet shoulder-width apart
- Take a step to the side and complete in a squat
- Stand up and return to the starting position. Repeat
#2 Lunge
- Place the exercise band above the knees
- Put one leg in front of the body and the other leg behind
- Lower the back knee towards the ground and achieve a 90-degree angle
- Stand up and repeat with the other leg
#3 Hip thrust
- Place the exercise band above the knees
- The exercise can be performed on the ground, or as shown in the video
- Lift your buttocks up and achieve a straight line with your body. Squeeze your buttocks and hold for a couple of seconds at the top before releasing
- Repeat
#4 Donkey kick
This exercise trains both the buttocks and lower back.
How to do it:
- Get on all fours with your knees and palms on the floor pointing straight ahead.
- Place the band under the knee to keep it in place during the exercise.
- Stabilize your upper body and maintain the angle of your right leg while bringing the heel of your foot straight up towards the ceiling.
- Hold the leg in the top position for a couple of seconds before returning to the starting point.
- Repeat the desired number of repetitions, then switch feet.
#5 Side-lying leg lift
This exercise trains the outer hip musculature.
How to do it:
- Fasten the band around both legs, below the knees, and lie on your side.
- Lift the leg you have on top straight up while making sure to maintain a straight position.
- Then lower the foot back down in a controlled manner.
- Keep an even tempo and turn over to the other side when you have taken the desired number of repetitions on the first foot.
Tip!
If you want more resistance, you can move the band further down to the calves or ankles. If you want the exercise to be easier, move the band above the knees.
#6 Sideways walk
This exercise works the outside of the thighs and buttocks.
How to do it:
- Fasten the band below the knees.
- Bend your knees and hip and then walk sideways back and forth.
- You decide how hard you want to make it. The further down you bend your knees and hips, the harder it gets!
#7 Mountain climbers
By performing this exercise, you train your abs.
How to do it:
- Put the band around your feet.
- Then position yourself in a push-up position and pull your knees towards your elbows.
- Here you get resistance all the way so it becomes heavier than regular mountain climbers.
- Remember! Keep your back and buttocks down, you should not stand like a tent.
Training tights for leg day
In our range, we have a number of training tights that are perfect for when you're going to have leg day. One of our favorites is, among others, the Peach Scrunch Tights and Seamless Scrunch Tights that you see in the pictures below.
The tights come in a range of nice colors, have good hold and also sit flatteringly on the body. See our complete training tights guide here for more detailed information.