Best Glute Bands Workout
Exercises
If you're ready to reshape your rear end and build head-turning, gravity
defying, perfectly padded buns, join me and try the next exercises
by GandA Sports 1st Edition
Copyright 2018 GandA Sports
All Rights Reserved. Reproduction without permission is prohibited. No
part of this book may be altered in any form whatsoever, electronic or
mechanical -- including photocopying, recording, or by any informational
storage or retrieval system without express written, dated, and signed
permission from GandA Sports. This content cannot be sold under any
circumstances you have only personal rights to this product.
DISCLAIMER
This book contains general information and is for informational purposes
only. You should use proper discretion, and consult with a health care
practitioner, before following any of the exercises, techniques, or plans
described in this book. The author and publisher expressly disclaim
responsibility for any adverse effects that may result from the use or
application of the information contained in this book.
Glute Anatomy .....................................................4
Best Butt Exercises for Women ...........................6
1. Clamshell ............................................................................7
2. Glute Bridge ...................................................................... 8
3. Barbell Hip Thrust ............................................................9
4. Kick Backs .......................................................................10
5. Lateral Leg Swings ..........................................................11
6. Fire Hydrant ...................................................................12
7. Lateral Band Walk ..........................................................13
8. Lunges..............................................................................14
9. Seated Abduction .............................................................15
10. Squats.............................................................................16
4 Week Butt And Legs Workout For Women .....................17
Glute Anatomy
Ho doesn’t want to build a more toned, sculpted, and perky backside?
A strong, supportive bottom is key to a safe, pain-free practice. Here’s what
you need to know about the gluteus maximus, medius, and minimus muscles.
Gluteus medius
This muscle sits partway under the gluteus maximus and connects the ilium
(hip bone) to the side of the upper femur. It helps you externally rotate your leg
when it’s extended behind you, and internally rotate your hip when your leg is
flexed in front of you. Together with the gluteus minimus, this muscle abducts
the hip (moves it outward). This is your chief “side stepping” muscle.
Gluteus maximus
This is the biggest of the gluteals, and it attaches to the side of the sacrum and
femur. It’s responsible for extending and externally rotating the hip joint. The
maximus creates forward thrust as you walk, run, and rise from a squat.
Gluteus minimus
A smaller muscle located under the gluteus medius, the minimus helps you
abduct, flex, and internally rotate the hip.
You’ll use this muscle when you make circular movements with your thigh.
Underneath these three main gluteal muscles are what are commonly referred
to as the “deep six” or “lateral rotator group,” all of which externally rotate the
femur in the hip joint. These muscles include:
• Obturator internus (not pictured)
• Quadratus Femoris
• Gemellus inferior
• Obturator externus
• Gemellus superior
• Piriformis
Best Butt Exercises for Women
Like any other body parts, your butt muscles are covered by a layer of fat, and
the result of your butt workouts will not show unless you work on reducing that
fat.
So, be sure to combine your workout with a healthy, whole food-based diet,
and you’ll be on your way to a great butt that is well shaped and lifted.
No equipment needed except for Glute Band for added resistance to increase
the effectiveness of some the exercises.
Let’s start…
1. Clamshell
Primary muscles: Outer thighs, glutes
Secondary muscles: Hips, thighs
Equipment: Glute Band
Instructions
• Place a glute band around your legs just above your knees.
• Lie on your side with your knees slightly bent 45°
• Tighten your core and raise your upper knee as you can without moving your
pelvis. Don't allow your lower legs to move off the floor.
• Pause, then return to the starting position. Continue for the prescribed
number of repetitions. Switch sides and repeat
2. Glute Bridge
Primary muscles: Glutes
Secondary muscles: Core, Hamstrings
Equipment: Glute Band
Instructions
• Wrap a glute band around your legs, just above your knees and lie face-up
on the ground with your arms at your sides, palms facing up.
• Bend your knees 90 degrees and pull your toes up toward your shins so only
your heels touch the floor.
• Contract your glutes to raise your hips off the floor until your knees, hips, and
shoulders are all in a straight line.
• Pause 1-2 seconds, then lower back down and repeat for 12 to 15 repetitions
for 2-3 sets.
3. Barbell Hip Thrust
Primary muscles: Glutes
Secondary muscles: Quadriceps, Hamstrings
Equipment: Glute Band, Barbell
Instructions
• Sit on the floor, wrap a glute band around your legs and position your
upper back against a flat bench.
• Roll a loaded barbell up your legs to the crease of your hips and bend
your knees so your feet are flat on the floor.
• Hold the bar in place and press your hips into the air until they are fully
extended. Your back should rest on the bench.
• Lower your hips and barbell back down, keeping your upper back
pressed against the bench throughout the movement.
4. Kick Backs
Primary muscles: Glutes
Secondary muscles: Hips, Core, Thighs
Equipment: Glute Band
Instructions
• Place a gluten band above your knees
• Transfer your weight to the left leg and kick back with your right leg
• Return to the starting position, repeat for the duration of the set and then
switch leg positions
• Keep your back straight, your toes pointed, engage your core and keep
the movement fluid and continuous
• Squeeze the glutes
5. Lateral Leg Swings
Primary muscles: Hips
Secondary muscles: Inner Thighs, Outer Thighs
Equipment: Glute Band
Instructions
• Stand tall and place de Glute Band Above your knees.
• Shift your weight to the left leg and swing your right leg to the right and
then back to your body.
• Repeat the movement until the set is complete
• Maintain your torso stationary and your core tight.
• Keep the move slow and controlled, use your muscles not the momentum
6. Fire Hydrant
Primary muscles: Hips, Glutes
Secondary muscles: Core, Thighs
Equipment: Glute Band
Instructions
• Place a mini resistance band just above your knees then get down on all
fours. Make sure your back is flat and your head and spine are neutral.
Pull your shoulders downwards away from your ears and tighten your
core muscles.
• Lift one leg up and to the side, keeping your knee bent at 90 degrees and
lifting to hip level. Keep your weight distributed evenly between your
hands and knees. Pause at the top, then slowly lower to return to the
start position, resisting the pull of the band as you return. Continue for
the prescribed number of repetitions. Switch sides and repeat.
• Keep your pelvis stable. Do not lean to one side and keep your buttock
muscles engaged throughout.
7. Lateral Band Walk
Primary muscles: Hips, Glutes
Secondary muscles: Inner and Outer Thighs
Equipment: Glute Band
Instructions
• Put a glute band around your ankles, and stand in a quarter squat
position with your feet shoulder-width apart
• Step your right foot to the right, then follow it with you left, feeling
resistance from the band. Complete a few steps to the right, and then
complete a few to the left.
• Stay low throughout the movement, keep your head, neck and spine
neutral and fully engage your glutes.
8. Lunges
Primary muscles: Glutes, Quads, Hamstrings
Secondary muscles: Inner and Outer Thighs
Equipment: Glute Band
Instructions
• Put a glute band above your knees, and stand with your feet hip-width
apart, keep your back straight, your shoulders back and your abs tight.
• Take a step forward and slowly bend both knees, until back knee is just
above the floor.
• Stand back and repeat the movement.
• Alternate legs until set is complete.
9. Seated Abduction
Primary muscles: Glutes
Secondary muscles: Upper glutes
Equipment: Glute Band
Instructions
• Put a glute band above your knees.
• Sit on the ground with your feet flat on the ground about hip-width apart
and about a foot from your butt.
• Open your knees out against the band as wide as you can, pressing your
hips forward as you actively open your knees up using your glutes.
• Controlling the band, bring your knees back in to about hip-width apart.
Do not let your knees cave in
10. Squats
Primary muscles: Glutes, Hip Flexors, Quads
Secondary muscles: Abs, Calves, Hamstrings, Lower Back
Equipment: Glute Band
Instructions
• Start with a glute band positioned just above your knees and stand with
your feet shoulder-width apart.
• Push your hips back and bend your knees to lower your body as far as
you can, driving your knees outward against the band's resistance.
• Pause, then slowly push back up to the starting position
4 Week Butt And Legs Workout For
Women
MON TUE WED THURS FRI SAT SUN
LOWER LOWER Rest LOWER
REST REST CARDIO
WEEK 1 BODY A BODY E BODY B
LOWER CARDIO REST LOWER CARDIO LOWER REST
WEEK 2 BODY D BODY A BODY F
LOWER LOWER
REST CARDIO REST CARDIO REST
WEEK 3
BODY C BODY G
LOWER LOWER LOWER LOWER
BODY H REST BODY D CARDIO BODY E REST BODY F
WEEK 4
LOWER BODY A
SQUATS: 3 SETS OF 5-8 REPS
LEG PRESS: 3 SETS OF 8-12 REPS
ONE LEG DONKEY KICKBACKS: 4 SETS OF 15-20 REPS PER LEG
(30-40 REPS IN TOTAL PER SET)
HYPEREXTENSIONS: 2 SETS OF 15 REPS
STRAIGHT LEG DEADLIFT: 2 SETS OF 10-12 REPS
CALF RAISES IN LEG PRESS: 3 SETS OF 8-12 REPS
LOWER BODY B
SQUATS: 4 SETS OF 5-8 REPS
LEG EXTENSIONS: 3 SETS OF 15-20 REPS
GLUTE BRIDGE: 3 SETS OF 20 REPS
LEG CURLS: 3 SETS OF 10-15 REPS
STANDING CALF RAISES: 4 SETS 8-10 REPS
LOWER BODY C
SQUATS: 3 SETS OF 8-12 REPS
SUMO DEADLIFT: 3 SETS OF 10-12 REPS
LEG EXTENSIONS: 4 SETS OF 12-18 REPS
BARBELL HIP THRUSTS: 3 SETS OF 8-12 REPS
KETTLE BELL SWINGS: 2 SETS OF 25 REPS
SEATED CALF RAISES: 3 SETS OF 10-15 REPS
LOWER BODY D
CONVENTIONAL DEADLIFT: 3 SETS OF 5-8 REPS
SQUATS: 3 SETS OF 4-8 REPS
LEG PRESS: 3 SETS OF 10-12 REPS
ONE LEG CABLE KICK-BACK: 4 SETS OF 15-20 REPS PER LEG
(30-40 REPS IN TOTAL PER SET)
LEG CURL: 3 SETS OF 15-20 REPS
CALF RAISES IN LEG PRESS: 4 SETS OF 20-25 REPS
LOWER BODY E
CONVENTIONAL DEADLIFT: 3 SETS OF 5-8 REPS
LEG EXTENSIONS: 4 SETS OF 10-15 REPS
LEG CURLS: 3 SETS OF 10-12 REPS
WALKING DB LUNGE: 3 SETS OF 12-15 STEPS PER LEG (24-30
STEPS IN TOTAL PER SET)
STANDING CALF RAISES: 2 SETS OF 15-20 REPS
SEATED CALF RAISES: 2 SETS OF 10-15 REPS
LOWER BODY F
CONVENTIONAL DEADLIFT: 4 SETS OF 6-10 REPS
SMITH MACHINE SINGLE LEG STANDING LUNGE:
3 SETS OF 10-15 REPS PER LEG (20-30 IN TOTAL PER SET)
GOBLET SQUATS: 3 SETS OF 20 REPS
SINGLE LEG CABLE KICK-BACK: 3 SETS OF 12-18 REPS
SEATED CALF RAISES: 4 SETS OF 15-25 REPS
LOWER BODY G
STRAIGHT LEG DEADLIFT: 3 SETS OF 10-12 REPS DUMBBELL
STEP UPS- 3 SETS OF 12 REPS PER LEG (24 REPS IN TOTAL PER
SET)
JUMPING BODYWEIGHT SQUATS: 3 SETS OF 20 REPS LYING
LEG CURL: 3 SETS OF 12-15 REPS
ONE LEG DONKEY KICKBACK: 3 SETS OF 15-20 REPS PER LEG
(30-40 REPS IN TOTAL PER SET)
STANDING CALF RAISES: 3 SETS OF 15-20 REPS
LOWER BODY H
SUMO DEADLIFT: 3 SETS OF 5-8 REPS
BARBELL HIP THRUSTS: 3 SETS OF 10-12 REPS DUMBBELL
WALKING LUNGE: 3 SETS OF 10-15 STEPS PER LEG (20-30
STEPS IN TOTAL PER SET)
SINGLE LEG EXTENSION: 2 SETS OF 12-15 REPS
ONE LEG DONKEY KICKBACK: 2 SETS OF 15-20 REPS PER LEG
(30-40 REPS IN TOTAL PER SET)
SEATED LEG CURL: 2 SETS OF 20-25 REPS
CALF RAISES IN LEG PRESS: 3 SETS OF 20 REPS
HERE ARE 3 CARDIO WORKOUTS
WORKOUT 1: SPRINTS
• 5 minute warm up
• 10 rounds of 20 seconds sprinting and 40 seconds rest • 5 minutes
cool down
WORKOUT 2: LOWER BODY GLUTE FOCUS - CAN BE DONE AT
HOME
20 seconds on each of the below exercises followed by 10 seconds
rest. 5 rounds in total.
1. Burpees
2. Squat Jumps
3. Mountain Climbers
4. Elevated Glute Bridge
5. Sumo Squats
WORKOUT 3: LOWER BODY FOCUS
• 5 minute warm up
• 20 kettle bell swings - 20 kettle bell straight leg
• deadlifts – 20 bodyweight squats
Rest for 30 seconds
20 standing body weight lunges – 20 burpees –
• 20 star jumps
Rest for 30 seconds
20 squat jumps – 20 mountain climbers – 20 steps ups
• onto a bench
Rest for 30 seconds
Repeat above sequence a further 2-3 times • 5 minute cool down
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