Mark Ottobre shows three glute exercises with a resistance band: 90-degree lateral abduction, seated hip thrusts, and squats with knees tracking out. Each targets the glutes through 10-15 reps by keeping feet planted and maintaining tension on the hip drive rather than the quads.
So I'm gonna show you the glute big 3. We're gonna start with a band. You don't, I like a medium band. You don't want a band that is too much tension because then you're not gonna be able to get out through all full weight. And you don't want too light 'cause then you're not gonna feel it. So we're doing abduction, not adduction. So here in this position, we're gonna pull our glutes out, we're at 90 degrees. I love this exercise and I love it as part of the glute big 3 because in this position, the only thing that can be working is your glutes. One, some couple of things here is we don't wanna be moving from our feet doing this, 'cause you're not gonna feel it in your glutes. You want your feet to be planted, and you wanna be pulling out as you do it. I really feel that lighting up all through the glutes. 10 to 15 reps here. After you've done your 10 to 15 reps, you're gonna sit up in this position, you're gonna stick your hips back, you're gonna go nice and wide, and you're gonna do another 10 to 15 reps in this position. Again, push your feet down to the floor, don't be moving from your feet. You can even lean forward to really feel that in your glutes. Your feet should not be moving, it should all be from the hips. You can even put your hands on your hips to make sure you're feeling it. 10 to 15 reps here, then from there, keep your knees out, we're gonna go into a squat. And when we do this squat, try and do it so your knees do not come over your toes. We don't wanna make it quad-focused and using our quads, we wanna make sure we hit it in the glute, which means that you might be needing to lean a little forward as you do it, another 10 to 15 reps. Give this a try and let me know if your glutes are on fire.
