10 Amazing Ways To Strengthen Your Buttocks With An Elastic Band

2023 Author: Leslie Forster | [email protected]. Last modified: 2023-11-26 07:36

Do you want to show firm buttocks? What are you waiting for! You can start right now. You just have to take note and incorporate these key exercises into your weekly routine to achieve some steel glutes. Ideally, you should do it at least twice a week. Combine them as you like! Choose the 5 exercises that you like the most and do 3 sets of 20 repetitions with each leg.

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Buttock kick

Technique:

1. Stand upright with the band tied at the ankles.
2. Bring your leg straight back as if you were kicking and until the band allows it.
3. Return to the starting position, slowly and leaving some resistance from the band.

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Lateral leg raise

Technique:

1. Stand upright, with your support leg slightly bent and with the band tied at ankle height.
2. Next, raise the opposite leg slightly off the ground, as high as the band allows and no more than 45º and without moving the hip.
3. Lower your leg back to the starting position without touching the ground and repeat the lift.

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Side Step Squat

Technique:

1. Stand upright, with the band tied at knee level and with your feet hip-width apart and your knees slightly flexed in a semi-squat.
2. Take a side step, as far as the band leaves you, and remain in a squat position (watch out, your knees and ankles should be on the same line).
3. Direct the other leg to that side and return to the starting position again with another squat.

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Buttock kick with three supports

Technique:

1. Get into a quadruped position, with your back straight, your abs tight and with the elastic band tied around the leg you are going to work.
2. Keep your back straight, contract your glutes and lift your tied leg to a straight line with your torso. Pause briefly in this position and then lower your leg.

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Hip lift with stretched leg in motion

Technique:

1. Lie on your back, placing one leg flexed and the other stretched up and with the band tied around the instep.
2. Raise your hips in this position by squeezing your glutes and with your leg straight. From this position, and without lowering the hip, raise and lower the stretched leg.

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Buttock kick with three supports + knee flexion

Technique:

1. Get into a quadruped position, with your back straight, your abs tight and with the elastic band tied around the leg you are going to work.
2. Next, raise your tied leg, as if you were going to kick back in a controlled manner.
3. Once the leg is stretched, flex the knee toward the shoulder, as if you wanted to touch it, and then stretch the leg back.

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Extension + circle with straight leg

Technique:

1. Lie on your side, with your legs and body aligned and the leg you are going to work tied with the rubber and flexed.
2. Extend your leg at hip height and make small circles with your leg straight (the rubber should be tight).
3. Make 20 circles in this direction and reverse the direction of the circles and make another 20.

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Hip flexion with knee to shoulder

Technique:

1. Lie on your side, with the leg that is resting on the floor flexed and the leg that you are going to work raised, slightly flexed and tied with the elastic band.
2. Bring the knee of the leg you are going to work toward the shoulder and then return to the starting position.

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Leg lift taken upside down

Technique:

1. Lie on your stomach, with your legs extended and with the rubber tied at the ankles.
2. Then slightly raise the straight leg you are going to work without going over 45º.
3. Hold the leg for a few seconds in that position and return to the starting position.

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Side elevation with "V" legs

Technique:

Lie on your side, your legs tied together with the rubber band, and the leg you are going to work slightly raised keeping the tension of the band

1. Next, raise the leg that was already open a little, while the leg that is supported rises, making a "V" in the air.
2. Slowly return to the starting position, but always leave some tension on the band.

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