WORKOUTS
By Lindsey Bomgren, CPT
WITH A RESISTANCE BAND
If you want better squat form, do these banded squats! The band forces you to open up your hips, which allows you to go deeper into a squat position without rounding your back.
1
This is a powerful move for hitting both glutes. You're working the big muscle in the moving leg, and the smaller stabilizing muscles in the standing leg. Repeat on both sides.
2
The motion of "stepping out" activates your abductors, or your side glute muscles. Then the squat hits the gluteus medius, or the top part of your glute muscle.
3
Here we move the band to sit around the top of our feet. This adds resistance to the "pull up" motion, targeting hip abductors, quadriceps and overall hip flexion. Repeat on both sides.
4
This move targets the biggest part of the glutes -- the gluteus maximus. We're also engaging the hamstring muscles.
5
This move hits all 3 parts of the glutes: the gluteus maximus, medius, and minimus.
6
This variation of a monster walks is performed in the frontal plane -- or side-to-side motion. This builds hip stability and engages the outer glutes.
7
The forward/backward motion of this exercises challenges your hip stability + works your muscles in a different way than we usually do!
8
Follow along with the video linked below, or swipe through the exercises + work at your own pace Perform each exercise for 40 seconds, then rest for 20 seconds.