Resistance bands are a workout essential and a cheap piece of fit kit for if you want to seriously strengthen your lower body on a budget. So, why is building a strong lower body so important? It’s home to some of your largest muscles—your hamstrings, adductors and quadriceps, to name a few—which stabilise your entire body in day-to-day activities.

Moves such squats, deadlifts and lunges can help increase lower body strength, you can glute bridge from the comfort of your own home and swerve the cost of a gym membership for similar results with a band.

They really are no longer just an accessory for physical therapy. Resistance bands—and especially resistance bands for glutes—are a great tool for providing resistance through the full range of motion of an exercise, as well as helping to activate key stabiliser muscles in the hips and shoulders.

Just wrapping the band around your legs during basic exercises, like the go-to bodyweight squat, immediately makes the move more challenging thanks to the added resistance. It’s definitely a super-toning secret weapon.

Now that you’ve joined the band, here are a few lower-body resistance band moves. Do this travel-friendly workout a few times per week, or add the exercises to your regular training programme.

Hip Bridge – do 15 reps:

How to:

  • Wrap the band above your knees.
  • Lie on your back and place your feet on the ground a few inches away from your butt.
  • Feet should be about hip-width apart.
  • Push through your feet and lift your hips to the sky until they align with the knees and shoulders, and squeeze your glutes at the top.
  • Lower your butt down, pausing a few inches above the mat.
  • That’s 1 rep, do 15.

Related article: 6 Exercises To Target The Glutes And Encourage Growth And Strength

Banded Clam Shell — do 15 reps on each side:

How to:

  • Lie on your left side with your hips, knees, and ankles stacked on top of one another.
  • Bend your knees at a 90-degree angle and place the band around your legs just above the knees.
  • Keeping your feet together, rotate your right knee open, then slowly lower it back to the ground.
  • That’s 1 rep, do 15 then repeat on the opposite side.

Related article: Feel The Burn And Watch The Change In Your Glutes With The 20-Minute Leg And Butt Workout

Fire Hydrant — do 15 reps on each side:

How to:

  • Wrap the band just above your knees.
  • Start on all-fours, aligning your shoulders over your wrists and your knees directly underneath your hips while keeping your spine long and neutral.
  • Lift your right knee to the right while keeping the rest of your body still, then lower it back to the ground with control.
  • That’s 1 rep, do 15 then repeat on the opposite side.

Related article: The Best Exercises for Your Lower Abs For That Slender Toned Look

Push-Up To Plank Jack — do 10 reps:

How to:

  • Wrap the band around your ankles then move into a high plank position.
  • Bend your elbows and lower your torso to the floor to do one push-up.
  • Push your through palms to straighten your arms and return to a high plank position.
  • Now jump your legs out to the sides and back in again while keeping your hips stable and facing the ground.
  • That’s 1 rep, do 10.

Related article: Legs And Shoulder Exercises To Avoid And Exchange For More Beneficial Movements

Kneeling Leg Lift — do 10 reps on each side:

How to:

  • Start kneeling with the band wrapped around both legs just above the knees.
  • Place your left hand on the ground while extending your right leg in a supported side plank.
  • This is your starting position.
  • Lift your right (top) leg up so that your foot comes off the ground.
  • Then lower it back to start allowing your toes to only tap the floor.
  • That’s 1 rep, do 10 then repeat on the opposite side.