These moves can be performed at home or used as a gym accessory to intensify your workout without having to load heavier plates. Also adding a booty band above or under knees can add greater tension to the glutes.
Repeat each exercise for 4-5X sets and 20 repetitions.
Deadlift- Place your feet in the glutezilla band arms holding band strap. Start with knees slightly bent, brace your core, pull your hips down the push against the floor. come back down and repeat the movement for the desired amount of reps.
Hip thrust- Place glutezillaband at feet and hips then lie on your back with your arms by your sides, your knees bent and your feet planted on the ground. Squeeze your glutes, press through your heels and drive your hips up so you form a straight line from your knees to your shoulders. Hold for a second at the top of the move, then lower slowly. You can add a bar as I did to intensify your lift.
RDL- in a standing position place feet in glutezilla band and hold band. Begin with a slight bend at the knees and come down with a neutral spine while pushing glutes backwards. Stop when hands reach knee level and come back up pushing through heels. you should be feeling a stretch at the hamstrings and glutes.
Abductors- in a seated position place glutezilla band at feet and band above knees with feet slightly wider than hip with apart begin by extending your hips outwards and holding for 2 seconds repeat this movement for desire amount of reps
Donkey kicks- on all fours place one foot in the glutezilla band foot loop and the other across the opposite side of the body and hip. Start with leg at 90 degrees and then extending the leg pushing through your heel contracting glute at top then return to starting position and repeat.
Summer is here and these are perfect exercises that you can do from anywhere to stay in shape and help grow your booty give them a try ;)
Get your glutezilla band and booty bands here that were used in these exercises.
CLICK THE IMAGES BELOW FOR LINK TO BANDS
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