7 Killer Moves To Build Your Butt With A Box and A Band

Building a better butt isn't rocket science. In fact, you don't need a ton of space or equipment to get in a good glutes workout. 

In this series, learn my favorite booty-building moves using a box or bench and your favorite mini band. 

Hip Extension Exercises

These hip extension exercises are also known as reverse hypers. The key is to adjust your position on the bench so the end of it sits right where your hips bend. Otherwise it might feel uncomfortable.

These exercises help build the glutes for better pelvic alignment and low back support, and the hamstrings to improve running, jumping, and reduce risk of injury in endurance sports. 

Band Straight-Leg Hip Extension

Band Single-Leg Hip Extension

Band Alternating Hip March

Band Isohold Hip Extension With Knee Drive

Hip Abduction Exercises

Abduction exercises move the legs away from the midline of the body, help rotate the femur inside the hip, and stabilize hip joint. Though the glute maximus and...

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4 Progressions to a Single-Leg Romanian Deadlift

 

Unilateral work is an essential component of your strength program. Single-leg deadlifts are a great way to train balance, equilibrium, and proprioception.

If you feel wobbly when you attempt a standard SLRDL, then try these progressions.

Split stance RDL: I love this as an accessory move on lower body days. Stand with feet staggered and the DB or KB in a contralateral load. Loading this way helps the glute medius kick in.

Sliding RDL: The next progression is to use a slider, allowing the back leg to track behind the body while remaining on the floor.

Braced SLRDL: Next up is the braced version. The key to bracing is to help maintain balance without relying solely on the apparatus for support. If you feel you need a ton of support, then go back to split stance.

SLRDL: You can do contralateral load, double KB/DB, barbell, or any other variety. Variety is the goal. The more ways you load, the more components you work on to help improve strength, athleticism, balance, and awareness.

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