Resistance Band Workout: Lower Body + Booty
Who doesn't love sculpting their booty? Well this workout shows you it's not all squats and hip thrusters with heavy barbells that will help you shape your derriere. Using resistance bands with handles this workout hones in on your lower body target areas - the booty, inner and outer thighs - to find strength, support, stabilisation & tone.
Resistance bands are an incredible tool for shaping your body and one of my favourites to play around with to reduce workout boredom or repetition. Not only are they super versatile but they also can provide varying levels of resistance depending on which bands you choose, which you need to sculpt out change. Additionally they also enable you to work with the muscles in a lengthened manner (eccentric contractions) so you avoid the shortening and tightening of these areas.
This workout challenges you on both the working AND stabilising sides - you need to maintain proper alignment to really hit those key areas and if you are properly engaging through the core and pelvis, you will get an added workout in your lower abdominals too!
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Loop the band around a barre, pole or chair, making sure the handles are equal lengths and the band is secured. Facing sideways to your barre, step your outside foot into both handles and press the foot down to the ground. Lean your inside elbow onto the barre and make sure you shoulders and hips are nice and square. Bend the knees into a deep parallel squat, hingeing slightly from the hips and sending the weight back into the heels. Draw the shoulders back and engage the abdominal wall back towards the spinal column.
STEP OUT TAPS x8
Step the outside leg away from the barre and extend the working leg so you have a long line reaching from the hip down to the pointed toes. Use the inner thighs to step back in to a closed parallel squat.
LONG LEG REACHES x8
From the extended line position, lift the leg up from the ground, squeezing the outer hip and obliques, before tapping the toe back to the ground. Make sure the leg stays in a parallel alignment, so the shin & knee faces forwards.
LONG LEG SIDE PULSES x16
Maintaining the lifted position of the leg, squeeze the outer hip to pulse the leg 1 inch up and down.
SIDE TO FRONT REACHES x8
Maintaining control of the pelvis, sweep the leg from the lifted side position to the front of the body. You want to focus on engaging the inner thighs and lower abdominals to bring the leg forward and the contraction of the glutes keeps the leg on one steady plane to avoid dipping as it draws the half circle.
INVERTED FRONT PULSES x16
Holding the leg in front of you, inwardly rotate from the hip socket, so that toes are pointing down and the heel is lifted. From here, really focus on squeezing from the outside of the hip to pulse the leg 1 inch up and down.
SIDE TO BACK REACHES x8
Maintaining control of the pelvis, sweep the leg from the lifted side position to the back, just in line with your sitting bones. You want to focus on engaging the inner thighs and lower abdominals to take the leg back without arching the spine and the contraction of the glutes keeps the leg on one steady plane to avoid dipping as it draws the half circle. You should get an extra squeeze of your Gluteus Maximus as you take the leg behind you into the hip extension.
BACK PULSES x16
Maintaining the leg behind you, focus on trying to elongate the toes away from your head, drawing in the abdominals to protect the back and squeezing from the ridge between the top of the hamstring and the base of the glutes.
FACING BARRE SET UP
Keeping the same loop of the band, face towards your barre and step the same leg that has just been working into both handles. Rest the hands on the barre and step the feet back slightly, so that when you bend into a parallel squat, you are able to find one long line from the head to the tail. Focus on stabilising the position of parallel as you work through the sequences.
BACK REACH TOE TAPS x8
Press the working leg back away from the barre to tap the toes down to the ground and elongate the leg. You want to focus on hip extension here, so squeezing the posterior chain and lifting the abdominal wall for support.
LONG LEFT LOWER + LIFT x8
Keeping the leg extended behind you, squeeze your booty to float the leg up off the ground, before gently tapping back down. There shouldn't be any big or vigorous movements in the back here - to avoid hingeing of the lumbar spine squeeze in the abs- rather it is the activation of your Gluteus Maximus which enables you to squeeze higher.
LONG LEG BEHIND PULSES x16
Keeping that long, lifted position, focus on squeezing from the ridge between your hamstring and base of booty, to pulse the leg 1 inch up and down.
LONG LEG FRONT HEEL LOWER + LIFT x8
Maintaining the lifted position of the leg in hip extension, you now lift the front supporting heel, whilst keeping the front knee bent into the squat. Watch out for the alignment of that ankle, pressing the weight evenly across all the toes.
HEEL LIFT PULSES x16
Maintain the lifted ankle position and pulse 1 inch up and down from the supporting thigh.
KNEE TO ELBOW REACHES x8
Placing the front heel back down, you lift the working side arm off from the barre and reach the arm and leg long away from one another. You then contract through the core and squeeze to bring the knee and elbow as close as possible - without rounding the spine - before extending and lengthening back out.
Try to complete 2-3 rounds of the sequences, on both legs, and enjoy the burn!