How to practice resistance bands hip training?

There are some training movements for how to train buttocks. In these training movements, there are many movements that require equipment. Among them, Resistance bands are a good equipment. I believe some people know about elastic bands for buttocks training. So, how to practice resistance bands hip training? It turned out to be so simple. Let's take a look together below.

1. Squat with elastic band, do 4 sets of 15-20 reps. Note: Step on the middle of the elastic band with both feet, grasp both ends of the elastic band with both hands, bend the elbows and hang on the shoulder position, at this time, the forearm is parallel to the ground. Inhale and squat slowly, squat until your thighs are parallel to the ground, exhale, get up and restore. Just repeat the action.

2. Stretch belt lunge squat. Practice 2 groups on each hip, for a total of 4 groups. 15-20 times per group. Note: Stand with your feet apart, step on the middle of the elastic band with your front foot, grasp both ends of the elastic band with both hands, and hang your elbows on your shoulders. At this time, your arms are parallel to the ground. Inhale and squat slowly until the front thigh is parallel to the ground, and the back knee is close to the ground but does not touch the ground. Repeat the action.

3. The elastic band is deadlifted. Do 4 sets, 15-20 times in each set. Note: Step on the middle of the elastic band with both feet and grasp both ends of the elastic band with both hands (the position of the elastic band with both hands can be adjusted in this action, the closer to the position of the foot, the greater the resistance). Inhale and move your hips back, bend your knees slightly, slowly bring the elastic band closer to your feet, exhale, get up and restore. Repeat the action.

4. One-leg deadlift with elastic belt. Exercise 2 groups on each side, a total of 4 groups, 15-20 times in each group. Note: Step on the middle of the elastic band with one foot and grasp both ends of the elastic band with both hands (the distance can be adjusted). Inhale, move your hips back, bend your knees slightly, slowly approach the elastic band to your feet, and exhale to get up and restore. Repeat the action. The other leg serves to stabilize the body and does not participate in exerting force.

5. Kneeling posture and kick back. practice 2 groups on each hip, 4 groups in total, 15-20 times in each group. Note: Support your hands and knees on the mat, your palms are directly below the shoulder joints, and your thighs are perpendicular to the ground. Grasp the two ends of the elastic band with both hands, and step on the middle of the elastic band with one foot. Exhale and straighten your legs, kick back with the elastic band, inhale to restore, and repeat the action. Be careful not to collapse your waist and keep your pelvis stable.

6. Elastic band hip abduction.2 groups of exercises on each side of the hip, 4 groups in total. 15-20 times per group. Note: Support your hands and knees on the mat, your palms are directly below the shoulder joints, and your thighs are perpendicular to the ground. Knot the elastic band into a loop (the position of the knot is adjusted according to personal circumstances), and hang the elastic loop under the knee. Exhale, open one thigh outward, inhale to restore, repeat the action. Be careful not to collapse your waist and keep your pelvis stable.

7. Clam shell type. There are 2 groups of exercises on each side of the buttocks, a total of 4 groups. 15-20 times per group. Note: Lie on our side on the mat, with our back head, upper back, buttocks and heels in a straight line. Hang the elastic ring above the knee, exhale, open the upper thigh, and at the same time, the toes are straight toward the ceiling, and the inhale is restored. Repeat the action.

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