Try this Simple Resistance Band Exercise for STRONGER GLUTES…



Here’s an exercise to add to your glute workout routine. In this video I’m going to show you a standing glutes exercise using a resistance band exercise to strengthen your butt muscles, a really important area for us runners.

All you’re going to need for this exercise is a mini resistance band, or a tied theraband, looped around the lower third of your shins. As far as glutes exercises without weights are concerned, this is one of my favourites.

You’ll also need a step. You can perform this exercise without a little bit of elevation, but it’s easier done off a step of sorts.

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With the band in place, stand on the edge of the step, but be sure to maintain a slight bend in the standing knee, rather then snapping your knee back into full extension.

Imagine your standing in the middle of a clock face; ahead of you is 12 o’clock, 6 o’clock behind you.

Engage your core, and gently clench your butt.

Then, if you’re standing on your left leg, as I am here in the video, pull your right foot out towards 3 o’clock for six reps, then 4 o’clock for 6 reps, then 5 o’clock then 6 o’clock, each for six reps.

Aim to do this 2-3 times through on each leg.

You should begin to feel the effort around your hips, in your glutes after a handful of reps.

Also, don’t be reluctant to use a wall for stability if you feel like you need it. As with all glute strengthening exercises, the exercise is more about gluteal activation than balance – in fact – you need sufficient stability within the movement to help you engage the right muscles. So feel free to start with the wall, then ween yourself off it.

If you’re looking for more resistance band exercises and glute exercises at home, be sure to check out this video Holly and I shot a shot last summer, and if you’re looking for a great free programme to help you transform your running and bulletproof yourself from those training niggles, check out our 30 Day Challenge, here.

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ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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