Routine with elastic bands for glutes and legs

Elastic bands are an excellent tool for training at home. They are inexpensive and effective practices to strengthen the muscles of the legs.

Just because you have to stay at home does not mean that you should have flabby buttocks or gain weight. Achieving firm glutes from home is possible. You will need to dedicate about 40 minutes, three days a week, and a kit of elastic bands.

Previously, we considered a rubber band workout routine to train with elastic bands for the upper body. The following article describes an exercise routine with elastic bands to work the lower body.

How to use elastic leg bands?

To make the best use of elastic bands, women are advised to alternate between static and dynamic exercises.

Exercises with elastic bands in static mode allow working the red muscle fibers at work, which improves blood circulation in the tissues and helps fight cellulite.

The dynamic ones allow to work of the white fibers and help to improve power and muscle volume. Alternating between both types of exercises is the best way to perform both types of muscle fibers. One of the advantages of using elastic bands for legs and glutes is the ease of alternating between one kind of training and another.

When using elastic leg bands, you should do an adequate number of repetitions and stay on the endpoint for 20-30 seconds. Another advantage of band exercises is learning to feel the muscle tension in the glutes and legs without straining the joints.

// Advantages of exercises with an elastic band for legs:

  • Easy to do at home
  • Help fight cellulitis
  • Low impact – less risk of joint injury
  • Switch between both types of muscle fibers

Example of routine with elastic bands for buttocks and legs

The key focus of the routine is the activation of the gluteus medius muscle. It is this muscle that gives the glutes the characteristic round shape. Here is a way with elastic bands to work the buttocks and legs from home:

  1. Donkey kick

This exercise should never be lacking in a glute routine with elastic bands. Get to all fours: hands flat on the floor on palms, legs should remain bent 90 degrees at the knees, abs are tight. Slowly and feeling the work of the gluteal muscles, straighten one leg and lift it, do 12 repetitions and hold the final position for 10-30 seconds. Repeat for the other leg.

  1. Squats

Stand straight, feet shoulder-width apart, socks facing slightly to the sides. Squeeze the press. As you exhale, lower yourself slowly: your hips should be parallel to the floor. Hold on to the bottom point while straining your buttocks. Then, in an explosive motion, return to the upright position.

  1. Side leg openings

The starting position is similar to the previous exercise; the hands are locked in a lock at chest level. As you exhale, squeeze your glutes and slowly move your foot about half a meter to the side. Try to carry only the leg, and the body was immobile. Keep your press energized.

  1. Stocks

Stand up straight, then take the half-squat position. On the exhale, take the leg with the elastic back. Maintain this position, stretching your glutes as much as possible. Return to the starting position and repeat for the other leg.

  1. Hip raises

Exercise affects both the gluteal muscles and the lower press muscles. Starting position: lying on your back, arms along the body. As you breathe out, slowly raise your pelvis, then spread your hips apart. Stay in this position, feeling the work of your abs and buttocks.

// Training scheme with elastic bands for buttocks and legs:

3-4 times a week before the routine warm-up exercises, 5-7 minutes supplement with healthy eating

Glute Band Training Rules

The main rule of thumb for glute band exercises is to achieve a complete feeling of muscular involvement at work. Not just an automatic repetition of movements.

When working with elastic bands, you should feel that the abdominal core and the leg muscles work (the powers of the front and back of the thighs, buttocks, abductors, etc.). Try to find a rhythm in which the feeling of working through the exercises is maximized.

Since rubber band kits generally include tapes with different levels of elasticity, start with the lightest, gradually moving to the hardest.

How to achieve a fitness body at home? – Method for women

The main idea to achieve a fitness body in women at home is to complement the exercise routines (with elastic bands or with the body) with a suitable diet.

Alternating the number of carbohydrate foods eaten each week is a great way to burn fat. If you also complement the routine with abdominal exercises, the results will be enhanced.

To achieve a fitness body, you must consume a more significant amount of carbohydrates on days of heavy training and reduce them when you do cardio exercises.

If you are overweight and want to know more about eating, check the following article: Eating plan for fat women.


Fitness band exercises are a simple yet highly effective way to train your leg and glute muscles at home. However, when performing these types of workouts, it is necessary to ensure that the movement involves the work of the forces and they are not executed due to inertia. To improve the results of the exercises in the endpoint, you should hold the position for 10-20 seconds.

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