A series of resistance band buttocks training to make workouts more effective

resistance band are a good partner for us to exercise at home. Resistance bands can make our self-weight movements a little more difficult and improve the training effect. This introduction is the use of hip resistance bands for butt training. Mainly for our upper hip and side hip. This set of movements can pull up our hip line so that our hips are fuller and more beautiful lines.

The first warm-up movement is the half-squat.

We place the resistance band a little bit above our knees. The purpose of this movement is to wake up our buttocks. Let the thighs drive our hips while holding the resistance band open.
At this time you do not squat completely, core tightening. This allows our upper body to remain stable. Remember: the knees should not buckle, otherwise the resistance band will be useless. Perform 15 reps and cycle through 3-4 sets.

The next movement is the standing back kick.

For this movement, we need to find support. Use one hand to hold on and keep your body balanced. Then use one foot as the weighted foot. One side of the hip fires, driving our thighs and holding up the resistance band to kick backward.
As we contract at the top, squeeze our glutes hard. After doing 10 reps of the slow back kick movement, do 5 more reps of the fast movement. The last five reps are half kicks, cycle 2 sets. The main point to note is to fix the front leg of the body, the knee should be slightly bent.

The third movement is our kneeling squat.

In this movement, we have a little change in the position of the resistance band. We want to place the resistance band in the middle of the thigh. This movement is similar to a hard pull, so it requires tightening the core of the body.
In this process, the upper body is not moving. Then feel our hips as we get up. Bring our hips forward.
In the starting movement, we put the thighs on the calves. This movement we can not do too fast, pay attention to the feeling of the muscles. The action is performed 15 times, cycle 3-4 sets.

The fourth action is a deep squat jump.

This action allows us to fully contract the thigh muscles and improve the explosive power of the body. At this time to ensure that our core is tightening. Thighs always force us to open our resistance band, the knee can not be buckled.
When falling after jumping, our heels grip the ground and our knees are slightly bent. On the rise, the forefoot should be firmly on the ground to reduce the wear and tear on our joints. Perform 15 reps and cycle through 3-4 sets.

After doing this set of hip movements, our stretching training is also essential. Performing stretching exercises can promote the repair of the hip muscles and relieve soreness. So our home butt training set is complete, you can rest 1-2 days after the daily training, and then start the next round of training.
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The first warm-up movement is the half-squat.

The next movement is the standing back kick.

The third movement is our kneeling squat.

The fourth action is a deep squat jump.

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