1) Lateral Band Walks:

Lateral Band walks are one of my go-to exercises for glute engagement. The time under tension on the glutes while doing this exercise is great!

Time under tension is great for a muscle, especially your glutes, because you will receive tons of metabolic stress to the muscle. What this creates are micro-tears in the muscle fibers. Micro-tears are great because you’re allowing the muscle the chance to recover to become bigger and stronger (You heard right ladies)

After several steps, you will feel a “burn” in your glutes. Embrace it! Your a** will thank you during bikini season.

How To Perform The Lateral Band Walk

To perform the exercise properly, start with your feet shoulder-width apart, slight bend your knees and get into a squat position. The squat position is best because your thighs benefit from this. Too high and you will not feel the intensity as much as you would in a lower position. Next, you will take a step to the left with your left foot. The step to the side should be about 5 inches, the left foot should move in a straight line (foot 2 inches above the ground) and land the left foot on the ground. After your left foot has landed, move your right foot towards the left foot. The step with your right foot towards your left ( once landed), will leave you in your starting position. You will continue to perform steps to the left five more times. Then proceed to replicate the movement to the right side.

When performing the lateral band walk, make sure to leave space between your feet when you’re transitioning between steps (so that there is constant tension on the glutes), keep your hips low and avoid moving too fast.

Common Mistakes

Eversion of the Foot

One mistake is that people tend to land with their foot. Eversion is the fancy term which means that people let the inside of the foot land on the ground first and then have the outside of the footstep down to land flat on the ground. The focus is to have the whole foot move as one and lands as one. Awareness and focus will typically fix this issue. If you have neurological problems, then consult a specialist.

Bouncing While Moving

The other common mistake is that when moving laterally, people tend to bob their bodies up and down. I know one reason is to give their glutes a break (this gets intense quick!). Make-believe you are in a tunnel and need to stay low so that you don’t hit the top of your head.

Look at the video below to see how to execute the lateral band walk.

Repetitions

Perform this exercise by taking 5-10 steps aside 3 times.

2) Squats

Squats are a staple exercise and basic movement pattern that we do daily. A squat is performed when sitting down on a chain, lifting a box from the ground (WE DON’T DO THIS ENOUGH) and whenever we sit down on the toilet.  Doing squats right after the lateral band walks will have you feeling some type of way about me for making you do this. It is what it is. Thank me later (Drake Voice). The glutes, hamstrings, and quads will be screaming at you as you continue to bring blood flow to the muscles and keep tension on the muscles.

How To Perform The Squat

When performing squats, stand with your feet shoulder-width apart,  arms at a 90-degree angle. While maintaining tension in your core and digging your feet into the ground, come down until your thighs are parallel to the ground. Come up explosively with control. Squeeze your glutes, quads, and core at the top and repeat.

Common Mistakes

Ankle Immobility

Ankle mobility restrictions, which then cause the individual to place a ton of rotational stress (torque) on their knees.  A Quick fix for this is to place your heels on top of a raised surface so that your foot is sloped down. This will give you a false sense of ankle mobility and you will perform a much cleaner and better for you squat.

Knees Caving in

The knees caving in during the descent phase of the squat generally tends to occur because of tightness in the adductors (inner thigh) and weakness of the abductors (glutes). I have my clients use the VELAband to help with this so that you can focus on performing the squat properly.

Repetitions

Perform this exercise for 10-15 reps.

3)  Isometric Hip Bridge hold with adduction squeeze

Hip Bridges build your glutes and hamstrings well. If you thought that the massive burn you’ve been feeling in your glutes and quads would go away now… guess again! The hip bridge is a great exercise to integrate a connection to the lower body and core.

How To Do the Isometric Hip Bridge Hold With Adduction squeeze

To perform the hip bridge, lie on your back with your pelvis tilted towards your belly button. The action of tilting the pelvis forward is so that your back is flat (keeping tension away from the lower back), and you get more recruitment of the hamstrings and glutes. Next, place your shoulder blades down and away from your ears. Then dig your feet into the ground and raise your hips. At the top of the movement, squeeze your glutes, Make sure to continuously create tension by driving your feet into the ground. While at the top of the movement, exhale and squeeze your core. Lower with control and repeat the movement.

Repetitions

Perform 12-15 reps of this exercise and you’ve completed one full set of the circuit! Rest for 1-2 minutes and Repeat.

Conclusion

There you have it! The VELAband Peach booty builder workout.

Perform this circuit of three exercises for 3-5 total sets, do it 2-3 days out of the week as a workout or as a supplemental finisher at the end of your workout. Enjoy the pump in your lower body and reap the benefits. Make sure to stay consistent because this is the only way you will see the results you’re looking for.

Recovery

After your workout, grab your favorite protein and recover well. Recovering well means more than just having your protein and taking a selfie. Recovering means to hydrate, eat proper meals and get enough sleep.

Special Offer

To grab a VELAband, I am providing all FEVER readings a 15% discount. Just place “FEVER” at checkout and get ready to improve your lower body strength!

Questions/ Comments/ Concerns

I would love to hear your thoughts on the workout. If you have any questions regarding performing the workouts properly, reach out, I’m here to serve.

For more information or questions on anything related to fitness or a shout out, email me at [email protected].

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