Train glutes and thighs with an elastic band. We show you the best exercises.

A good workout doesn't necessarily have to take a long time or require access to a gym. With resistance bands, you can easily carry out a workout anywhere, whether you are at home, on vacation, or at the gym. We have gathered some of the best exercises you can perform to train your glutes and thighs.

Resistance bands are elastic bands that are used to create resistance and activate the muscles. They are therefore perfect for activating and engaging the muscles before a workout or as a tool throughout the entire workout. The resistance bands come in three different strengths: light, medium, and heavy. We also have a set with bootybands for those who want extra intensity!

Table of Contents

• Training with bands
• Resistance bands provide better results
• Resistance band package
• Resistance band exercises
• Upper body
• Lower body

Training with bands

Exercises with resistance bands have many benefits. By using bands in your workout, you can get stronger, activate your muscles, and reduce the risk of injury. Most of us don't have a gym at home, and many think it's necessary to have one for a good workout at home. This is completely wrong!

A good workout doesn't have to take a long time or require much equipment. With resistance bands, you can work out whenever and wherever you want. They are compact and easy to take with you, no matter where you are headed. Therefore, you can complete a great workout, no matter where you are.

Check out this short video for some simple tips on how to use resistance bands to train your lower body. Perform all exercises 3-4 times with 10-30 repetitions each. Enjoy!

Resistance bands provide better results

Resistance bands are easy to take in your bag or suitcase, and many see them as a lesser alternative to traditional strength training – but that is not the case! Resistance bands can improve workout results by increasing muscle activation, enhancing resistance in traditional exercises, and preventing injuries. They can also be used for rehabilitation after injuries, so there are many benefits to them.

Resistance bands also give beginners a good opportunity to make exercises easier to perform, such as pull-ups and dips. Likewise, they help experienced users take their training a step further through varying resistance and changing muscle engagement.

Resistance band package

A elastic resistance band is the perfect accessory for your workouts. The resistance bands come in three fresh colors, with three different strengths:

• Light
• Medium
• Heavy

The different resistance levels allow you to start light and then gradually increase as you become stronger. The bands can be used before a workout to engage the muscle group that needs to be activated, or alone for a “full body workout with minibands.”

#1 Squat with side step

• Place the resistance band above your knees
• Stand with your feet shoulder-width apart
• Step to the side and complete a squat
• Stand up and return to the starting position. Repeat

#2 Lunge

• Place the resistance band above your knees
• Put one leg in front of your body and the other behind
• Lower the back knee towards the floor and achieve a 90-degree angle
• Stand up and repeat with the other leg

#3 Hip thrust

• Place the resistance band above your knees
• The exercise can be performed on the floor or as shown in the video
• Lift your hips up and achieve a straight line with your body. Squeeze your glutes and hold for a few seconds at the top before lowering down again
• Repeat

#4 Donkey kick

This exercise trains both glutes and the lower back.

Procedure:

• Get on all fours with your knees and palms on the floor facing forward.
• Place the band under your knee to keep it in place during the exercise.
• Stabilize your upper body and hold the angle on your right leg while driving your heel towards the ceiling.
• Hold the leg in the top position for a couple of seconds before returning to the starting position.
• Repeat the desired number of repetitions and then switch legs.

#5 Lying leg lift

This exercise trains the outer hip muscles.

Procedure:

• Wrap the band around both legs, under the knees, and lie on your side.
• Lift the top leg straight up while maintaining a straight position.
• Then lower the leg down again in a controlled manner.
• Maintain a steady rhythm and switch sides once you have performed the desired number of repetitions on the first leg.

Tips!

If you want more resistance, you can move the band further down to your calves or ankles. If you want the exercise to be easier, move the band above your knees.

#6 Lateral walk

This exercise trains the outer thighs and glutes.

Procedure:

• Attach the band just below your knees.
• Bend your knees and hips, then walk laterally back and forth.
• You determine how hard the exercise should be. The more you bend your knees and hips, the harder it gets!

#7 Mountain climbers

By performing this exercise, you train your core.

Procedure:

• Place the band around your feet.
• Then get into a push-up position and pull your knees towards your elbows.
• This way, you get resistance all the way, making it harder than regular mountain climbers.
• Remember! Keep your back and glutes down, you should not be standing like a tent.

Training leggings for leg day

In our selection, we have a range of training leggings that are perfect for leg day. One of our favorites is among others Peach Scrunch Tights and Seamless Scrunch Tights, which you can see in the pictures below.

The leggings come in a variety of beautiful colors, provide good support, and also fit flattering on the body. Check out our complete training leggings guide here for more detailed information. Find accessories like bands for your workout here.