6 Hip Band Actions to make your buttocks shaped more perfectly

It is very necessary to train the buttocks and leg muscles. If you want to achieve good training results, then the appropriate weight is very necessary. But weights don’t mean you have to go to the gym. You can use some small equipment at home as well. And compared with going to the gym, home training is more convenient and easy to do, we can adhere to. And regular adherence is much more effective than the use of equipment.

Therefore, here is a set of hip training movements at home using resistance band. They are very convenient and simple, you can easily learn. However, it is important to note that in the early stages of training, do not care too much about the number of training sets. Rather, the main focus should be on feeling the power of the target muscle. That is, to find the feeling in the process of familiarizing yourself with the movement. With their ability to continue to improve, and then the whole group training will be more effective.

Action 1: hip resistance band open and close jump (target: warm-up, gluteus medius)

Stand with your feet on the hip resistance band and slightly apart.
Straighten your back, tighten your core, and hang your hands on both sides of your body.
Keep your back straight, and jump off to the sides with both legs at the same time, while raising your arms upwards over your head.
After the feet hit the ground and they jump back inward, while the arms drop to restore.
Pay attention to the action process to keep the movement coherent and even, and pay attention to the cushion when the feet land.

Action 2: hip resistance band weighted squat (target: hip and leg)

The hip resistance band will be fixed in the thighs of the legs, feet wide open standing.
Straighten your back, tighten your core, and hold the weights with both hands to your chest.
Keep your body stable and keep your back straight.
Sit back on your hips and bend your knees to squat until your thighs are parallel to the ground or slightly lower and then rise to stand up
Keep your back straight throughout the movement, and keep your knees and toes in the same direction

Action 3: hip resistance band walking arrow squat (target: hip and leg)

Fix the hip resistance band at the thighs of both legs, stand with the chest out and abdomen in, and raise your hands in fists to your chest.
Keep your body stable and your back straight. Take a large step forward and squat down until your front thighs are parallel to the ground and then rise. While rising, take a step forward with the back leg and then squat again.
Make the legs walk forward in the way of an arrow squat.
Keep your body stable throughout the movement, keep your back straight and keep your knees in line with the direction of your toes. Note that the front knee should not exceed the toes when squatting, and the back knee should not kneel.

Action 4: hip resistance band weighted hip thrust (target: gluteus maximus, posterior thighs)

Fix the hip resistance band at the thighs of both legs and lie on your back.
Upper back against an object with a certain height, the hips sink into the suspension.
Bend the knees apart and hip-width apart, feet on the ground, hands holding the weight at the hip position.
Keep the body stable, tighten the hips and lift upward to the upper body and thighs in the same plane.
Pause at the apex and feel the tightening of the gluteal muscles. Then control the speed of lowering the hips to restore, and pay attention to restore when the hips do not sit on the mat.

Action 5: hip resistance band squat (target: gluteus medius)

Fix the hip resistance band at the thighs of both legs. Then find an object slightly lower than your calves and stand with your back to the object. Support your body with one foot on the ground, and lift the other leg back up with the knee bent. Step on top of the object with your toes (or the back of your foot on top of the object). Make the feet laterally spaced about shoulder-width apart, with the angle between the thighs of the legs at 30-45 degrees
Keep your body stable, back straight, core tight, and arms crossed. Shift your weight forward and squat down until your front thighs are parallel to the ground and then stand up.
Keep your body stable throughout the movement. If you have difficulty, hold on to a fixed object with one hand to finish. Keep your back straight and keep your knees in line with your toes.
Note that the front side of the knee when squatting does not exceed the toes, and the back side of the knee does not kneel.

Action 6: kneeling hip resistance band rear leg raise (target: gluteus maximus)

Fix the hip resistance band at the thighs of both legs and bend over.
Straighten your arms directly below your shoulders to support your body. Elbows slightly bent, back straight, core tightened. Bend one leg to the knee and raise the other leg slightly.
Keeping the body stable, the hips will drive the non-supporting leg to keep the knee bent and lift back and up.
Stop at the top of the movement, feel the tightening of the gluteus maximus, and then control the speed to slowly restore.
Pay attention to the entire action process, except for the moving leg, and keep other parts of the body fixed.

After warming up, start training and complete each movement under the premise of ensuring the quality of the action. Slow down appropriately during the movements to maintain an even rhythm. Concentrate on feeling the contraction and extension of the target muscles. Each movement is 15-20 times, with one side of the movement completed on the other side. Rest about 30 seconds between movements, 3-5 sets each time. Stretch and relax at the end of the training to help the target muscles recover, do not stop immediately.
Stretching action reference (about 30 seconds per side)
Sit on a yoga mat with one leg straight back and the other leg bent at the knee in front of the body. Bend forward so that both elbows are propped up on the floor.
Keeping your body and pelvis directly in front of you, press your hips down as far as possible so that the front side of your thigh is on the floor. Keep your upper body straight and feel the pull on your hip on the bent knee side.
Keep breathing naturally throughout and do not hold your breath.

When we exercise the glutes for the sake of hip shaping, what we need to do is to get the whole hip muscles to develop in a coordinated and even manner. This will create a beautiful buttock shape. So you can’t just exercise the gluteus maximus and ignore the gluteus medius for the sake of efficiency. Because the significance of exercising the gluteus medius is much more than the impact on the shape, it is more important for health.

The last thing to say is that hip shaping is relatively difficult, but it does not mean that it cannot be shaped successfully. As long as you adjust your mindset and adjust your training movements and weights as you improve your ability. And if you keep a routine, you can reap the benefits of an ideal buttock shape.
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Action 1: hip resistance band open and close jump (target: warm-up, gluteus medius)

Action 2: hip resistance band weighted squat (target: hip and leg)

Action 3: hip resistance band walking arrow squat (target: hip and leg)

Action 4: hip resistance band weighted hip thrust (target: gluteus maximus, posterior thighs)

Action 5: hip resistance band squat (target: gluteus medius)

Action 6: kneeling hip resistance band rear leg raise (target: gluteus maximus)

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