This is sponsored by StarWood Sports and may also contain affiliate links.
Over the last 18 months I’ve started to notice more and more problems with people’s posture, and gait. I guess it’s all part of the education process, the more I educate myself, the more issues I see. One big issue I’ve seen a lot is “knock-knees”, which is the knees collapsing towards each other (like during squats) and when standing on one leg the opposite hip may drop also. This however can also show during walking and running and other daily activities. The cause is often caused by weak glutes. So let’s fire up the buns, and burn the booty with 3 glute exercises using mini bands.
If for some reason you can’t get the video to play check it out on YouTube
So first let’s address why mini bands, and not squats or lunges? Basically it’s because if you have this condition and go straight into squats and lunges chances are you are going to burn the quads and hamstrings more than the glutes. You see the GLUTES are responsible for hip extension, going from sitting to standing for example, BUT when they are weak the quads, hamstrings and adductors (inner thigh) will take over. So without some isolation of JUST the glutes, those squats and lunges won’t work the right muscles. This is why I recommend grabbing a mini band and doing some exercises like the ones below to help fix the issue and really burn into the booty.
Now you may also be thinking “big deal, so what if my knees collapse in?” well my friend thanks for asking. It’s actually a big freaking problem because like many postural distortions where the body isn’t moving efficiently it can lead to problems. Not only does it look like shit when you squat but it can lead to knee pain, and ACL tears. Neither of those sounds fun so lets stop complaining and workout ok?
3 Glute Exercises using mini bands
So if you don’t have a set of mini loop bands I’d suggest grabbing a set on Amazon now. We pretty much buy all our stuff on Amazon now (excluding groceries), including dog food. I love the convenience of just ordering online, and we have an Amazon Echo so we can reorder vocally through echo, no need to even go online! The age of technology is here, which gives us more time to work on our glutes! So let’s get these glute exercises explained so you can get a bubble butt!
These are called lateral walks, monster walks, or banded side steps, whatever you want to call them they are great for the butt and outer thigh. Have the band around the bottom of the legs, soften the knees and step the right leg out to the right side. Control the legs stepping the left leg in to the right leg, bringing both feet together. Try to ensure the hips stay ‘square’ and that no rocking occurs. The movement should be slow and controlled.
Lie on the left side with the knees bent and the band around the top of the knees. It’s important to stack the hips directly on top of each other and keep them stacked. With the feet together lift the right (top) knee away from the floor. Remember the hips don’t move! Control the release as the leg lowers back down. Again the key point is that the hips and shoulders don’t rock, make the the GLUTES lift the leg up, hence glute exercises!
Banded Hip Bridge
Lie back with the knees bent, that band around the top of the knees, and the feet on the floor. Bring the feet closer towards the hips. Apply a little pressure on the band by pushing the knees a little away from each other, then lift the hips up activating through the glutes. Again control the release. Often when we do hip bridges the knees like to collapse inwards on releasing the hips to the floor, by using a band around the top of the knees we prevent that problem.
For each exercise you should aim for 10-15 reps and 1-3 sets. These really shouldn’t take long and because of the small equipment needed they really can be done pretty much anywhere. Those mini-bands fit into the smallest purse, and take up very little room in the house making them a perfect addition to your home gym.
Have you used mini-bands in your workouts before?
What other type of workouts would you like to see here on workoutwithdi?
Disclosure: The workout video this week was sponsored by Starwood Sports. Also, links in this post may be affiliate links, meaning I earn a small commission on sales made through those links. Which means you get to support my blog while you do your regular shopping, so thanks!