Amazon E Guide Five Band Activation exercises with videos

Exercise 1 - In & Out Jump Squats 

Step 1 - Stand with feet shoulder width apart. 

Step 2 - Bend your legs, jump up, and separate your feet in mid air.

Step 3 - Land with feet wider than shoulder-width apart, lowering into a squat. Jump up out of the squat and land back in the starting position.

Top tips:

Be sure to jump as high as possible.

Do not land heavily. Use the balls of your feet to cushion the impact.

Do not let your knees cave inward when jumping from the wider stance. 

 

Exercise 2 - Banded Kick Back

Step 1 – Stand leaning against a wall with the glute band positioned around your ankles.

Step 2 – Position your feet hip width apart with one foot slightly in front of the other.

Step 3 – Transfer your weight to the foot in front and kick back with the foot behind.

Step 4 – Return to the starting position. Repeat for the duration of the set and then switch legs.

Top tips:

Keep your back straight & toes pointed.

Engage your core and keep the movement fluid and continuous

 

 

 

Exercise 3 - Fire Hydrants 

Step 1 - Start on all fours with your hands under your shoulders and your knees under your hips.

Step 2 - Keeping your hips level and your core engaged, raise your right knee out to the side as high as you can, and hold for 1 second.

Step 3 - Lower your right leg to return to the starting position, repeat for the duration of the set and then switch legs.

Top tips: 

Make sure you’re opening your hip throughout the move rather than rotating your torso to elevate your knee.

Keep both arms straight, and try not to rock or tilt your hips. 

 

Exercise 4 – Clam

Step 1 - Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm.

Step 2 - Draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. This is your starting position.

Step 3 - Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.

Step 4  - Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.

Step 5 – Repeat for the duration of the set and then switch sides.

Top tips:

Keep the spine in a neutral position – neither arched or hunched.

Keep the hips stacked vertically one on top of the other, and perfectly still while you perform this movement. This ensures the glutes provide the movement, not the hips.

Slow, controlled movement while maintaining a mental focus on the glute muscles will make this exercise most effective.

Squeeze the glutes and pause for a moment at the top of the movement to work the butt even more.

 

 

Exercise 5 - Glute Bridge

Step 1 - Lie flat on the floor with your legs bent and a resistance band placed just above your knees.

Step 2 - Drive through your heels to push your hips upwards as far as you can go. Pulse your hips and push you knees out and back in again whilst engaging your glutes and core muscles.

Top tips: 

Make sure to squeeze your glutes at the top of the movement and keep the tension going with the band.

Using the booty band will make these hip thrusts much more difficult and result in greater glute activation.