Exercise your buttocks and thighs with elastic. We show you the best exercises

A good workout doesn’t necessarily have to take long or require access to a gym. With resistance bands, you can easily carry out a workout anywhere, whether you are at home, on vacation, or at the gym. We have gathered some of the best exercises you can perform to train your glutes and thighs.

Resistance bands are workout bands used to create resistance and activate your muscles. They are therefore perfect for warming up before a workout to activate and connect with your muscles or as a tool throughout the workout. Famme’s resistance bands come in three different strengths: light, medium, and heavy. We also have a set of bootybands for those looking for extra intensity!

Table of Contents

• Training with bands
• Resistance bands yield better results
• Resistance bands package
• Resistance bands exercises
• Upper Body
• Lower Body

Training with bands

Exercises with resistance bands have many advantages. By using bands in your workout, you can become stronger, activate your muscles, and reduce the chance of injury. Only a few of us have basements full of workout equipment, and many believe that this is a must for a decent workout at home. That is completely wrong! Read more: Injury prevention training.

A good workout doesn’t have to take long or require much equipment. With resistance bands, you can train whenever and wherever you want. They take up little space and are easy to take with you wherever you go. This allows you to have a good session no matter where you are.

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

Resistance bands yield better results

Since resistance bands are a tool that can easily be carried in a backpack or suitcase, many consider it a poorer alternative to traditional strength training – but that is not the case! Resistance bands can indeed yield better results from your training by improving muscle activation, enhancing resistance to traditional exercises, and being injury preventive. Resistance bands can also be used for rehabilitation after an injury, which is another advantage we will look at.

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

Resistance bands package

An elastic resistance band is the perfect accessory for your workout. Famme’s resistance bands come in three fresh colors, with three different strengths:

• Light
• Medium
• Heavy

The different resistance levels allow you to start easy and then gradually increase as you get stronger. The bands can be used before a workout to connect with the muscle group you want to activate, or alone for a "full body workout with mini bands."

We also have another set of resistance bands with extra intensity. These bands are made of thicker material and thus have greater resistance than traditional bootybands.

#1 Squats with side steps

• 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 Lunges

• Place the resistance band over your knees
• Put one leg in front of your body and the other leg behind
• Lower the back knee down to the ground and achieve 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 performed on the ground 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 couple of seconds at the top before coming back down
• 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 facing forward.
• Place the band under your knee to keep it in place during the exercise.
• Stabilize your upper body and maintain the angle on your right leg as you raise your heel straight up towards the ceiling.
• Hold the leg at the top position for a couple of seconds before returning to the starting position.
• Repeat the desired number of repetitions, and then switch legs.

#5 Lying side leg lifts

This exercise targets the outer hip muscles.

Procedure:

• Wrap 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 foot 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 calves or ankles. If you want the exercise to be easier, move the band up over your knees.

#6 Sideways walking

This exercise targets the outer thighs and glutes.

Procedure:

• Place the band under your knees.
• Bend your knees and hips and then walk sideways back and forth.
• You decide how heavy you want to make it. The further down you bend your knees and hips, the heavier it becomes!

#7 Mountain climbers

By performing this exercise, you work your core.

Procedure:

• Place the band around your feet.
• Then get into a push-up position and pull your knees towards your elbows.
• Here you'll have resistance all the way, making it harder than regular mountain climbers.
• Remember! Keep your back and hips low; you shouldn’t be standing like a tent.

Training leggings for leg day

In our assortment, we have several training leggings that are perfect for leg day. One of our favorites is Peach Scrunch Leggings and Seamless Scrunch Leggings, which you can see in the images below.

The leggings come in a variety of nice colors, provide good support, and fit flatteringly on the body. Check out our complete training leggings guide here for more detailed information.