Resistance bands are a great tool for correcting movement patterns. They work by challenging your muscles to move in different directions against the resistance to stabilize the body and create the “correct” movement pattern for each exercise. Now if you have been performing an exercise such as squats incorrectly for a long time (rounded back, leaning forward, not enough depth) then chances are you will find this band work pretty challenging.
You see the important but often forgotten butt muscle (the Glute Med) is most challenged during these exercises. If you are someone who leads a sedentary lifestyle, has never performed resistance training, or has an injury such as hip or knee problems, its highly likely that your glute med needs some TCL!.
So let’s examine the glute med a little closer…
As you can see in the image about, the glute max is the biggest of all glute muscles at gets the most attention, but it is the glute med with its location adjacent to the hip that:
- Supports the body on one leg
- Prevents pelvis from dropping
- Allows the thigh to rotate
- Helps absorb force as the foot hits the ground
So why use resistance bands?
One of the many benefits of using resistance bands is that they do not eccentrically load your muscle, meaning you can perform a high number of repetitions and not have DOMS so bad the next day you can’t walk down the stairs.
The working muscle shortens during the concentric (lifting) phase of the movement and lengthens during the eccentric (lowering) phase. Lots of people focus on the lifting phase, but how many of you focus on your technique and the time it takes you to lower weight?
We are all guilty of this at some point, which is where resistance bands can be our savior. With the use of resistance bands, the muscle is provided with constant tension and both concentric and eccentric phases are controlled. This places a new demand on the muscles which allows them to not only grow and develop, but also assists in correcting inefficient movement patterns.
We recommend starting out with a medium-heavy resistance band and progressing up to a heavy resistance band when performing the following exercises.
1. Monster Walks (laterally)
Keeping the knees externally rotated works the gluteus maximus, whilst stepping outwards (abduction) against tension works the gluteus medius. By making sure the resistance band stays stretched throughout the exercises, the glutes on both legs will get a thorough work out.
Step 1: Place band over the top of the legs
Step 2: Take a step slightly wider than hip width apart
Step 3: Lower yourself into a squat, sticking your bottom out behind you
Step 4: Take and step and then drag the other foot together, be sure not to raise up out of the squat
TARGET MUSCLES: Gluteus medius and maximus
SETS & REPS: 8 side steps (out & back) x 5
TEMPO: Slow and controlled
FREQUENCY: Include twice a week into strength sessions with lower body work
2. Monster Walks (Forward/Backward)
Works your hip flexors, extensors and abductors, providing a great all-around strengthening workout for your hips.
Step 1: Place band around tops of the knees
Step 2: Take a step to the right and drag the opposite toe to heel, repeat taking a step in the opposite direction
Step 3: Repeat for 20-30 meters, then reverse the process out to step backwards on a diagonal
TARGET MUSCLES: Gluteus medius and maximus
SETS & REPS: 20-30m (out & back) x 5
TEMPO: Slow and controlled
FREQUENCY: Include twice a week into strength sessions with lower body work
3. Clamshells
Correcting dysfunctional movement patterns and strengthening muscles that externally rotate the hip is important – enter the clamshells.
Place your hand on your hip to cue the body not to rock backwards during the rotation and increase activation of the muscle.
Step 1: Place band around top of the knees
Step 2: Lay on one side with knees bent, ankles together and feet in line with bottom
Step 3: Rotate from the hip, making sure you do not roll back. You are lifting from the glute only, aiming to isolate the area and feel the contraction.
TARGET MUSCLES: Gluteus medius and maximus
SETS & REPS: 20-25 reps per side x 3-5 sets
TEMPO: Slow and controlled
FREQUENCY: Include twice a week into strength sessions with lower body work
4. Straight Leg Kickback
Set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Kick one leg back driving through the heel squeezing the glute as you lift the leg. Do not move your lower back, the aim is to keep your torso as stable as possible, contracting through the abdominal cavity and isolating the glute, hamstring and calves.
Step 1: Place a loop band around your feet
Step 2: Take a 4 point kneeling position on the ground
Step 3: Firmly plant one foot onto the ground as you slowly extend the opposite back straight
Step 4: Be sure to keep your torso stable, low back still and abdominals contracted throughout
TARGET MUSCLES: Gluteus medius and maximus
SETS & REPS: 10-15 reps per side x 3-5 sets
TEMPO: Slow and controlled
FREQUENCY: Include twice a week into strength sessions with lower body work
And there you have it!. Our top 4 exercises to increase your Glute Medius strength and start building a better butt today!.
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