Exercise at home: exercises with a rubber band for the buttocks and thighs

Benefits of working out with a rubber band

A resistance band or weight training band is an easy way to increase your exercise load without having to visit the gym. It’s a small increase in complexity and is therefore suitable for beginners and intermediates, plus there are elastics with different levels of resistance so we can choose exactly the one we need. However, we have to remember that it is important to exercise properly in the first place, but we also want it to be challenging enough for our muscles, so don’t underestimate yourself!

Due to their affordability, stackability and versatility, weighted rubbers are a great exercise tool that allows us to target not only the larger muscles, but also the stabilizing muscles.

Incorporating resistance exercises into your routine helps to stimulate muscles that are not normally strengthened. There are two variations of rubber bands, namely rubber and cloth. The rubber ones have a larger diameter and can therefore be used for exercises with a greater range, such as push-ups or biceps raises. Fabric rubber bands are often smaller in diameter, but are thicker and more comfortable and do not dig into the skin.

Variants of squats with elastic

Side walking squats

Standing, pull the resistance rubber over your knees and squat slightly, your feet should be about shoulder-width apart so the rubber doesn’t fall off, and even in the starting position it should be slightly stretched. In the squat, step the left leg out to the side and cross with the right, keeping the rubber in constant tension. Then step out with the right foot and cross with the left, repeating 8 times on both sides. Increasing the load is very easy, just perform a deeper squat, increase the number of reps, take the rubber with more resistance or you can even grab the dumbbell with both hands and hold it on your chest.

This exercise strengthens the hip abductors and gluteus medius, helping to stabilize the knee, which is important in sports activities such as running and various jumps.

It also stabilizes the hips and therefore the entire pelvis, so it is advisable to perform the sideways walk at the beginning of strength training or as part of a warm-up.

Squat with unloaded weights

Stand in a straddle squat, your feet should be further apart than shoulder-width apart. With an inhale, do a squat and with an exhale, straighten up again and bend your right leg standing, repeat 8 times on both sides. When squatting, keep your back straight and your neck in a neutral position.

You can increase the load again by adding reps and a rubber band with more resistance, and you can also take a dumbbell in your hand. This exercise again exercises the abductors, gluteal muscles and quadriceps femoris.

Squat with pulsing

As with the previous exercise, do a squat, but this time don’t immediately return to the starting position, but lift your hips into a half squat, again return to a deep squat, and then return to a standing position. Repeat the entire exercise 10 times. If you want to increase the load, add reps, take a rubber band with more resistance or dumbbells.

Photo: Stocklib

Glutebridge and its variations

Glutebridge with rubber

Lie on your back with a rubber band over your knees, keep your arms along your body and your legs bent so that your feet are on the ground. Exhaling with the glutes and abdominals contracted, lift your pelvis off the ground, do not arch your back, and slowly return to the ground. Repeat 10 times, to increase the load you can hold the dumbbell on your hips and increase the number of repetitions. It is important that you resist the resistance of the rubber throughout the exercise.

Glutebridge is a comprehensive exercise that strengthens the muscles of the glutes, midsection and thighs, helps with knee pain and improves form during squats and deadlifts.

It also helps to strengthen the hip muscles, leading to better posture both standing and sitting. This rubber version also strengthens the abductors and gluteus medius.

Glutebridge with pulses

Lie on your back with your knees bent and your hands on the ground. Perform the glutebridge as in the previous exercise and in the top position, pulse your knees apart several times, return to the floor, repeat 10 times. This version of the exercise focuses more on the abductors and gluteus medius, again you can use a dumbbell on your hips or increase the number of reps to increase the load.

Get down on all fours on the floor


In a four-on-four position on the ground, place a resistance band under your right knee and over the knee of your left leg. Lift the bent leg behind you into the air, pulse several times in the top position and bring the leg back, repeat 10 times on both sides. Concentrate on the muscles of the buttocks.

Elastic rubber will provide the necessary resistance for this seemingly simple exercise, be careful not to perform the exercise too quickly.


Stay in the same position, but this time, stretch the leg you will be lifting crosswise over the other leg, arch it up in the air and draw a rainbow outwards, repeat the same movement back to the original position. Repeat 10 times on both sides. This exercise again strengthens the abductors and gluteal muscles.

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