A resistance band is one of the most inexpensive, convenient pieces of workout equipment you can own. They take up essentially no space—perfect for anyone whose "home gym" is the sliver of space between their sofa and TV.
It's common for your quads to take over in exercises like squats and lunges, when you really want your butt to be doing the majority of the work—part of the reason is because many people are quad-dominant, meaning that you tend to overuse your quad muscles during workouts that aren't meant to target them. There are a few things that can cause it, but one of the big culprits is tight hips. When your hips are tight, you're more likely to initiate movements like squats from your knees instead of your hips, putting the pressure on your legs instead of your butt.
Here's how to do this workout:
Ankle Jumping Jacks — 20 reps
Lateral Band Walks — 20 reps
Standing Glute Kicks — 20 reps each side
Banded Walks — 20 reps
Squat to Lateral Leg Lifts — 20 reps
Clamshells — 20 reps
Hip Bridge Pulses — 20 reps
Fire Hydrants — 20 reps
Hip Bridges With Alternating Leg Extensions — 20 reps
Donkey Kicks— 20 reps
Do this circuit two times.
Here's how to do each move:
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