hey everybody it's Doctor Jo and today I'm going to show you my top 5 glute
exercises with a band. so let's get started.
if you haven't already, make sure you hit the subscribe button down there.
so today, for these band exercises I'm gonna use fit simplify, and I really like
these bands because they are loops. so I'm gonna talk about them a little bit more
as we go. I'm gonna use the medium. there's a whole bunch of different
resistances, but I'm gonna start off with this one. so start off by putting the
band just at your thigh. so above the knee but not super low. you're gonna lie
down and get in the bridge position, and what you want to do is the band is gonna
try and pull your knees in. try and keep them about hip width apart. so if you
start going and you feel like your knees are going inwards, you probably have too
strong of a band and you can go a little bit lighter. so what you want to do with
the bridge, is just kind of come up one segment of at a time, but again keep
those knees fairly apart in the same distance each time. so you're just going
to come up this way and then nice and slow back down. so bridges work the
glutes really really well because you're going up into that extension and then by
adding the loop band, that it really helps kind of activate multiple muscles
at the same time. so you're these are doing all the glutes, the glute max, the
glute med, the glute minimus, so you're working all three of those glute muscle
groups, and so I really really like these. go slow and controlled.
the reason the loops are some of my favorites are because it stays the same
consistency. if you just have a straight band that's fine when you tie a knot and
make it together, but then you don't know how much resistance it is, and so this
just keeps it consistent. I really like that they're easy and fun to use. so just
start off with about 10 of those then if it's really easy, you can kind of go the
two sets of ten, two sets of fifteen, kind of work your way up from there. if you
can get it easily two sets of 20 a 25 then go you're ready for the next
resistance. so what I also really like about the fit simplified bands is it
comes with all of the different resistances, so you can see here it does
a nice range from extra light to extra heavy which is a pretty tough one, but
since the the you have the different resistances, I'm going to go up just one
less, so I guess go down a resistance because the next one's gonna be a little
bit harder. so this time I'm gonna wrap the loop around my feet so I'm gonna lie
back down and so with all of these, even with the bridging I didn't really say it
but it's kind of you should you should know by now if you watch some of my
videos, you always want to kind of get yourself in that pelvic tilt. you want to
activate those core muscles too, so you can see here where I'm kind of
flattening out my back, but I'm not using my legs to do it, I'm
using my core to do it. so when you're doing these exercises, you really want to
activate those muscles as you're doing it. so this one is a little bit tougher.
we're going to do a hip flexion extension kind of with our knees up in
this position about 90 degrees. it doesn't have to be exactly 90 degrees to
start off with, but now what you're gonna do is you're just going to push one leg
straight out pull the other one up towards you. so you're doing a hip
flexion /extension, and then you're just going to alternate sides. so again trying
to kind of keep that core activated while you're doing it. sometimes that's a
little hard to do so you might not want to start off that way,
but eventually that's really what you want to try to do. so again as you're
doing this, you probably want to start off with just maybe ten and then kind of
work your way up, and then if they get really easy, a couple of sets of 25, then
you can go up the next resistive band. and what's also really cool about that
fit simplified, is they've got an e-book for you and they've got some videos on
their website, so that's really nice as well. so the next one I'm going to do is
a clamshell. I really like the clam shells. I'm going to kind of go back up
to the medium with this one. the the clam shells sometimes look pretty easy, but
they're actually pretty tough if you do them correctly. so the the most important
part is to make sure you're doing it correctly. so what you want to do is make
sure that your hips are perpendicular to the floor. they want to stay in this
position the whole time. if you feel like your hips are rolling back, then you're
not activating those glutes there, you're not quite quite getting the workout that
you need. make sure your feet stay together. just one on top of the other
and then you're just gonna lift that top knee. make sure you're comfortable, so
keep your head down on a pillow. I'm just bringing mine up so I can talk to you,
but just nice and easy lift up that knee. try not again to roll back. if I go and
I'm rolling back like that to try and get my knee up, then I'm not doing the
exercise correctly. so you don't have to bring the knee up high, you're gonna feel
it, just make sure you go nice and controlled. so once you get here, don't
just drop it back down. make sure you control it both going up and coming back
down. make sure you do both sides if you're just doing some glute
strengthening in general. with this one, you're focusing on the top, so make sure
you flip over and do the other side as well. so now we're gonna get just a
little bit harder. so I'm just gonna change it up again. we're gonna go a
little bit heavier, and then this time it's going to be in the same spot but
now we're gonna get onto all fours. so this is the Quadraped position. this one
is great because you're stabilizing one side and you're moving the other side, so
you're really getting a workout for both while you're doing this even though
you're just moving one side at a time. make sure that your hands are pretty
close underneath your shoulder because you don't want to be working those
glutes and then end up hurting your shoulders if it's too far out this way
or if it's you know way underneath and you're gonna put some extra stress on
the shoulder there. so again you want to keep your knees about hip width apart,
even just here I can feel that band trying to pull it in, so it's already
activating those glutes and those other hip muscles as we go. so this one some
people just call it the the fire hydrant because it's kind of like a dog going up
to a fire hydrant, but all you're gonna do is just take your leg and bring it
out to the side. so try not to let your hips drop very much while you do it. so
if I'm going like this or if I'm leaning and dropping the other side, then again
you're kind of compensating and you're not doing it right. so you really just
want to go out and then nice and slow coming back in. so again this one is not
only working this one in an open chain motion, but it's working the other side
because it's close chain. so you're working on stability and then you're
working on movement. so make sure that you're doing both sides so you're you're
working each way differently. so again just starting off with maybe you know
ten of these and then working your way up from there. so the last one is gonna
be standing up. before I do that last exercise, I just want to talk about the
fit simplify a little bit more. like I said before I really like it because it
comes in five different resistances and this is great especially if you're
progressing along because a lot of times if you're just starting off with the
light one, you can progress pretty quickly from that. so you have all of
these to be able to progress, and I really really like that as well.
also in the book that you get with it, it tells you not only does it have here
like the the resistance, so this one's a heavy, but it has the estimated amount of
weight as well, so in pounds. so a lot of times people will be like, well how much
equivalent is that if I was lifting weights and so it tells you that as well
which is nice because then if you're doing other workouts you can have
something to kind of compare to as well. it also has a lifetime guarantee so if
for any reason you know they break or something you can let them know and get
another set, so that's really awesome as well. and if you're interested in
purchasing the fit simplify loop bands, make sure and click on the link up there.
so let's go ahead and stand up. for the last exercise it's going to be a side
squat. and just remember with squats it's really important to have correct form. so
when you're going down into the squat, you really want to stick that booty back.
that's going to activate those muscles. and make sure that your knees don't go
past your toes. keep your toes facing forward not out, not in,
and about shoulder-width apart. when you're going into the to the squat, if
you're doing a side squat you can go further out than shoulder-width apart
that's just kind of activating those muscles a little bit more, but keep your
weight equal. so you're not leaning back on your heels, you're not coming up on
your toes, the weight should be equal distribution throughout your whole foot.
so with the side squat, what I like to do is I'm going to first bring my feet
together and then go out into the squat. so I start here and then I come down
into that squat, and then come back up. so again with this if I'm going out this
way, make sure then you switch to the other side. so you're working both in the
same way. so again this is kind of stabilizing one side, I'm opening up that
chain and coming in and out, but this leg is staying still. so really sticking that
booty back, make sure those knees are behind the toes, keep your back straight
the whole time. so you're going down and up it's one smooth motion and then you
can go the other way. so down, get that nice squat coming back up, so nice smooth
motion. again just starting off with maybe five on each side and then working
your way up from there. so those are my top five glute exercises with a band.
remember you don't have to use the loop bands, you can just use a regular
resistive band and tie it up, but I feel like these are a lot easier and it makes
it more consistent. if you're interested in purchasing the fit simplify loop
bands, make sure and click on the link up here, and don't forget to subscribe by
clicking down here. and remember be safe, have fun, and I hope you feel better soon.