Lateral Band Walk
Place a mini resistance band just below your knees and stand with your feet hip-width apart, knees slightly bent (a). Maintaining a tight core, step your left foot out to the side (b), followed by your right. Continue for 30 to 40 small steps, keeping tension on the band, then repeat, stepping to the right.
Lateral Band Walks and Monster Band Walks are a great way to work the muscles that stabilize your knees and hips to prevent injury. They are part of our warm up routine especially on leg days!
Static Lateral Lunge
Standing more than shoulder width apart, bend one leg so you are lunging to one side. Do one side 15 times, then do the other side 15 times.
1. Stand feet shoulder-width apart. Holding a pair of dumbbells at your side, keep your chest up and shoulders retracted back.
2. Step your right leg backwards into a modified lunge position where your foot crosses behind and to the left of your front leg. This curtsy-type position will get your glute and adductor firing.
3. Step back up to starting position and repeat lunge on the opposite leg.
Single Leg Hip Thrust
Lie with your upper back resting on a bench and your feet flat on the floor in front of you.
Lift your left foot off the ground, then raise your hips until your body forms a straight line from your shoulders to your knees.
At the top of the rep your left thigh should be perpendicular to the floor.
Hold for a count and then slowly return to the starting position.
Don’t let your left foot touch the ground between reps.
Reverss Leg Raise
How to do it: Lie on a bench with your legs over the end. Using your butt and lower back, raise your legs. Keep your legs straight. Do not swing your legs but use your muscles.
How to work up to it: Stiff-legged deadlifts are a good way to work up to these. Also, start far enough forward so that not too much of your lower body is hanging over the edge. The more of you is off the bench, the higher the load and a couple of inches can make a huge difference.
Ramping it up: Have more of you off the bench. If you really want to max this out, try the following free-standing version. Be sure you feel comfortable with a headstand first:
This is a great exercise just about anyone can do that specifically targets the glutes (Note: you can do these with or without a resistance band but we highly recommend using one). Wrap the band around your thighs right above your knees. Lie on your side with your abs engaged. Support your balance with your top arm, use the bottom arm as a place to rest your head. Bring the legs to 45 degrees in front, maintaining a 90 degree angle in the knees. Keep your heels together as you raise the top knee up towards the ceiling, opening and closing like the clam shells from Super Mario Bros ⚓underwater world (you know the kind where there’s a coin inside).
Banded Fire Hydrand
This routine, developed by bikini competitor champion Ashley Kaltwasser, includes exercises like heart-pounding jumping lunges and banded fire hydrants for maximum fat burn and glute activation.
It also includes options for “glute-centric” cardio, which can further help blast away cellulite.
Start position: Lie on your side with your head supported, knees straight and feet together.
Action: Lift your top leg off your bottom leg as high as possible without rotation of your pelvis. Return to the start position.
Key points: Ensure your pelvis does not rotate backwards during the lift.