Train glutes and thighs with an elastic band. We show you the best exercises.

A good workout doesn't necessarily have to take a long time or require access to a gym. With resistance bands, you can easily complete a workout anywhere, whether you're at home, on vacation, or at the fitness center. We have gathered some of the best exercises you can do to train your glutes and thighs.

Resistance bands are bands used to create resistance and activate muscles. They are therefore perfect for activating and engaging muscles before a workout or as a tool throughout the entire workout. The resistance bands come in three different strengths: light, medium, and heavy. We also have a set with booty bands for those who want extra intensity!

Table of Contents

• Training with resistance bands
• Resistance bands provide better results
• Resistance band set
• Resistance band exercises
• Upper body
• Lower body

Training with resistance bands

Exercises with resistance bands have many benefits. Using bands in your training can help you get stronger, activate muscles, and reduce the risk of injury. Most of us don't have a gym at home, and many believe it is necessary to get a good workout at home. That is completely wrong!

A good workout doesn't need to take long or require much equipment. With resistance bands, you can train anytime and anywhere. They take up little space and are easy to carry wherever you go. This way, you can get a good workout no matter where you are.

Check out this short video for some simple tips on how to use resistance bands to train the lower body. Perform all exercises 3-4 times with 10-30 repetitions each. Enjoy!

Resistance bands provide better results

Resistance bands are easy to put in your bag or suitcase, and many see them as an inferior alternative to traditional strength training – but that is not the case! Resistance bands can improve workout results by increasing muscle activation, adding resistance to traditional exercises, and preventing injuries. They can also be used for rehabilitation after injuries, so there are many benefits.

Resistance bands also give beginners a good opportunity to make exercises like pull-ups and dips easier to perform. Similarly, they help experienced users take their training to the next level through varied resistance and changing muscle engagement.

Resistance band set

An elastic resistance band is the perfect accessory for training. The bands come in three fresh colors with three different strengths:

• Light
• Medium
• Heavy

The different resistance levels allow you to start light and then gradually increase as you get stronger. Bands can be used before a workout to engage the muscle group to be activated, or alone for a "full-body workout with minibands."

#1 Squat with side step

• Place the resistance band above your knees
• Stand with feet shoulder-width apart
• Take a step to the side and complete a squat
• Stand up and return to start position. Repeat

#2 Lunge

• Place the resistance band above your knees
• Place one leg in front of your body and the other behind
• Lower the back knee toward the floor to achieve a 90-degree angle
• Stand up and repeat with the other leg

#3 Hip thrust

• Place the resistance band above your knees
• The exercise can be performed on the floor or as shown in the video
• Lift your hips up to create a straight line with the body. Tighten the glutes and hold for a few seconds at the top before lowering down again
• Repeat

#4 Donkey kick

This exercise trains both the glutes and the lower back.

Procedure:

• Get on all fours with your knees and palms on the floor pointing straight ahead.
• Place the band under your knee to keep it in place during the exercise.
• Stabilize your upper body and keep the angle of the right leg while moving the heel toward the ceiling.
• Hold the leg in the top position for a few seconds before returning to the start position.
• Repeat the desired number of repetitions, then switch legs.

#5 Lying leg raises

This exercise targets the outer hip muscles.

Procedure:

• Attach the band around both legs, below the knees, and lie on your side.
• Lift the top leg straight up while maintaining a straight position.
• Then lower the leg down in a controlled manner.
• Maintain a steady rhythm and switch sides after completing the desired number of reps on the first leg.

Tips!

If you want more resistance, move the band down to the calves or ankles. If you want the exercise to be easier, move the band above the knees.

#6 Sideways walk

This exercise targets the outer thighs and glutes.

Procedure:

• Fasten the band just below the knees.
• Bend the knees and hips, then walk sideways back and forth.
• You decide how hard the exercise should be. The more you bend your knees and hips, the harder it becomes!

#7 Mountain climbers

Performing this exercise trains the abs.

Procedure:

• Place the band around your feet.
• Then assume a push-up position and draw your knees toward your elbows.
• This provides resistance throughout, making it harder than regular mountain climbers.
• Remember! Keep your back and glutes down; you should not form a tent shape.

Training tights for leg day

In our range, we have several training tights that are perfect for leg day. One of our favorites is Peach Scrunch Tights and Tie Dye Scrunch Tights, as you can see in the images below.

The tights come in a range of beautiful colors, provide good support, and also fit flatteringly on the body. See our complete training tights guide here for more detailed information. Find accessories like bands for your training here.