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Train glutes and thighs with a resistance band. We show you the best exercises.

A good workout session doesn't necessarily have to take a long time or require access to a gym. With resistance bands, you can easily complete a workout session wherever you are, whether at home, on vacation, or in a gym. We've gathered some of the best exercises you can perform to train your glutes and thighs.

Resistance bands are training bands used to create resistance and activate muscles. They are therefore perfect for priming your muscles before a workout session or as an aid throughout the entire workout. Shapeit's resistance bands come in three different strengths: light, medium, and heavy. We also have a set with bootybands for those who want extra intensity!

Training with bands

Exercises with resistance bands have many benefits. By using bands in your workout session, you can get stronger, activate your muscles, and reduce the risk of injury. Very few of us have a basement full of gym equipment, and many believe this is essential for a proper workout session at home. That is completely wrong! Read more: Injury prevention training.

A good workout session doesn't have to take a long time or require a lot of equipment. With resistance bands, you can train whenever and wherever you want. They take up little space and are easy to carry with you, no matter where you go. That way, you can complete a good session regardless of your location.

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

Exercises

#1 Squat with side step

  • Place the resistance band over your knees
  • Stand with your feet shoulder-width apart
  • Step to the side and complete a squat
  • Stand up and return to the starting position. Repeat

#2 Lunge

  • Place the resistance band over your knees
  • Position one leg in front of your body and the other leg behind
  • Lower your back knee towards the floor, achieving a 90-degree angle
  • Stand up and repeat with the other leg

#3 Hip thrust

  • Place the resistance band over your knees
  • The exercise can be done on the floor, or as shown in the video
  • Lift your hips up to achieve a straight line with your body. Squeeze your glutes and hold for a few seconds at the top before lowering
  • Repeat
 

#4 Donkey kick

This exercise targets both the glutes and the lower back.

Instructions:

  • Get on all fours with your knees and palms on the ground, facing forward.
  • Place the band under your knee to keep it in place during the exercise.
  • Stabilize your upper body and hold the angle of your right leg while driving your heel straight up towards the ceiling.
  • Hold the leg in the top position for a few seconds before returning to the starting point.
  • Repeat the desired number of repetitions, then switch legs.

#5 Side-lying leg lift

This exercise targets the outer hip muscles.

Instructions:

  • Place the band around both legs, just above your knees, and lie on your side.
  • Lift the top leg straight up while keeping it extended.
  • Then lower the leg back down in a controlled manner.
  • Maintain a steady pace and switch to the other side after completing the desired number of repetitions on the first leg.

Tip!

If you want more resistance, you can move the band further down to your shins or ankles. If you want the exercise to be easier, move the band above your knees.

#6 Lateral walk

This exercise targets the outer thighs and glutes.

Instructions:

  • Place the band under your knees.
  • Bend your knees and hips, then walk laterally back and forth.
  • You determine how heavy it should feel. The deeper you bend your knees and hips, the heavier it gets!

#7 Mountain climbers

By performing this exercise, you train your core.

Instructions:

  • Place the band around your feet.
  • Get into a push-up position and pull your knees in towards your elbows.
  • This way, you get resistance all the way, making it harder than regular mountain climbers.
  • Remember! Keep your back and glutes down; you shouldn't be standing like a tent.
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