Buttocks training, there are some training movements, and in these training movements, there are many movements that require the use of equipment, among which elastic bands are A good piece of equipment, the elastic band hip training, I believe some people still know about it. So, how to do elastic band butt training? It turns out to be that simple. Let’s find out together below.

1. Squat with elastic band, do 4 groups, 15-20 times each. Note: Step on the middle of the elastic band with both feet, grab both ends of the elastic band with both hands, and hang your elbows on your shoulders. At this time, your upper arms are parallel to the ground. Inhale and squat down slowly until your thighs are parallel to the ground. Exhale and stand up again. Just repeat the action.

2. Squat with elastic band. Do 2 sets on each hip, 4 sets on each hip. 15-20 reps per set. Note: Stand with your feet separated, step on the middle of the elastic band with your front foot, grab both ends of the elastic band with both hands, bend your elbows and hang them on your shoulders. At this time, your upper arms are parallel to the ground. Inhale and slowly squat down until your front thigh is parallel to the ground and your back knee is close to but not touching the ground. Repeat the action.

3. Deadlift with resistance bands. Do 4 sets of 15-20 reps each. 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 in this action can be adjusted. The closer to the foot, the greater the resistance). Inhale, move your hips back, bend your knees slightly, slowly bring the elastic band closer to your feet, exhale, stand up and return. Repeat the action.

4. Single-leg deadlift with resistance band. Do 2 sets of hip exercises on each side, for a total of 4 sets, 15-20 times each. 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 bring the elastic band closer to your feet, exhale and stand up to return. Repeat the action. The other leg plays a role in stabilizing the body and does not participate in exerting force.

5. Kneeling leg kicks, 2 groups on each hip, a total of 4 groups, 15-20 times in each group. Note: Support your hands and knees on the mat, with your palms directly under your shoulder joints and your thighs perpendicular to the ground. Grasp both ends of the elastic band with both hands, and place one foot on the middle of the elastic band. Exhale, straighten your legs, kick the elastic band back, inhale to return, and repeat. Be careful not to slump your waist and keep your pelvis stable.

6. Elastic band hip abduction, 2 groups on each hip, for a total of 4 groups. 15-20 reps per set. Note: hands and kneesThe lid is supported on the mat, with the palms directly under the shoulder joints and the thighs perpendicular to the ground. Knot the elastic band into a loop (the position of the knot can be adjusted according to personal circumstances), and hang the elastic loop below the knee. Exhale, open one thigh outward, inhale to return, and repeat the action. Be careful not to slump your waist and keep your pelvis stable.

7. Clam style. Exercise 2 sets on each hip, for a total of 4 sets. 15-20 reps per set. Note: Lie on your side on the mat with the back of your head, upper back, buttocks and heels in a straight line. Hang the elastic band above the knees, exhale, open the upper thigh outwards, and at the same time point the toes straight toward the ceiling, inhale and restore. Repeat the action.