Banded Glute Kickback
The Banded Glute Kickback is a popular exercise that targets the gluteal muscles. You will likely feel the hamstrings being engaged when performing this, and potentially feel the calves and quadriceps of your planted leg feeling a burn. Using a resistance band adds an extra challenge to the movement, making it an effective way to strengthen and tone the glutes as the main isolated muscle group being worked.
Lateral Band Walk
The Lateral Band Walk is a fantastic exercise for targeting the hip abductor muscle group, including the gluteus medius, gluteus minimus, and tensor fasciae latae. One of the roles of the hips is to help stabilize the body during dynamic body movements. The hips work alongside the core muscles to hold the body upright. This exercise is great for strengthening the hips to reinforce good stabilization.
Feet Elevated Glute Bridge
The Feet Elevated Glute Bridge is an effective exercise for targeting the glutes (predominately the gluteus maximus), a variation of the traditional glute bridge. The primary purpose of this exercise is to increase the range of motion and activation of the glute muscles by creating a longer lever with an elevated surface. Elevating the feet shifts more of the workload onto the glutes, making the exercise more challenging and beneficial for muscle growth and strength.
Knee Banded Dumbbell Hip Thrust
The Knee Banded Dumbbell Hip Thrust is a Hip Thrust variation, an exercise used to isolate the glute muscles. Hip thrusts are a powerful muscle-building and strength-training exercise primarily targeting the gluteus maximus, the largest muscle in the glutes, gluteus medius, and gluteus minimus. This exercise not only targets your glutes but also engages your hamstrings, adductors, and the erector spinae, making it an excellent compound movement for building lower body strength and stability.
Dumbbell Hip Thrust
The Dumbbell Hip Thrust is a compound exercise which primarily targets the three main muscles that make up the glutes (gluteus maximus, gluteus medius, and gluteus minimus). It can be incorporated into your lower body or full-body workout routine. This is a highly effective exercise for targeting and strengthening the gluteal muscles, promoting improved lower body strength and functionality.