Strengthen Your Glutes and Hamstrings with a Mini Band
There are plenty of ways to get strong glutes and hamstrings.
You can hit them by using Hip Dominant exercises, like Deadlifts and Kettlebell Swings.
And you can also strengthen them with KNEE Dominant exercises, like this move right here:
Mini Band Donkey Kicks/Donkey Kick with Leg Extension
All you need is a small band.
HOW TO:
DONKEY KICK: Begin with wrists under shoulders, knees under hips, a band placed around the middle of your foot. Keeping a stable spine, bend your knee, flex your foot, and raise your leg so it's even with our hip- squeeze your glute here.
Progress to this one...
WITH LEG EXTENSION: Once you get to the top position, extend your leg, and re-engage your glute before re-bending and lowering.
Author
Gretchen
Coach
Growing up I was a half-hearted athlete who struggled with my relationship with both food and exercise. I smoked for over a decade and spent much of my youth either binging or not eating at all. But after breaking my leg in a car accident, months of physical rehab and years of psychological counseling lead me to a renewed appreciation for my health and my ability to just move-something I'll never take for granted again. I overcame a lot and have spent much of my life sharing what I've learned. I became a NASM personal trainer over 16 years ago. The type of clients I've trained and my own personal interests lead me to attain many other certifications. These include Sports Specific and Orthopedic exercise specializations, Pre and Post Natal exercise, MMA conditioning, and ACE Mind Body Specializations. I've taken 2 TRX qualifying courses in general and functional fitness. I am Kettlebell certified through both NETA and Kettlebell Kings, also completing an independent study facilitated by Steve Cotter, founder of the International Kettlebell and Fitness Federation. I am also a certified Animal Flow Instructor. In the fall of 2021, I became a Certified Intuitive Eating Facilitator, as IE was integral to my own ability to divest from diet culture. I think this was the missing piece to be able to put together a holistic, meaningful training program for all my clients.
