Banded Exercise Guide - With Emily Louise Webeck

1. Banded Glute Bridge

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

Hold your bridged position for a couple of seconds before easing back down.

Repeat this movement. Make sure that you squeeze your glutes when you lift up and keep your back straight.

2. Banded Crab Walk

Place a Oneflex resistance band just above the knees tight enough so  it stays up by itself. 

Open your legs so that your ankles are slightly wider out than your knees, keep your toes pointed forward. Now stretch the band pushing your thighs outwards, so that your knees are in line with your feet. In doing so, you should feel the glute muscles contract. Position your arms in a position that helps you balance. 

Keeping the knees rotated outwards and tension on the band, lower yourself into a slight squat position, sticking  your  bottom out behind you as if you were about to sit down.

Keeping your upper body still (imagine you were holding a tray of drinks), take a half step sideways against the resistance of the band. Make sure the other leg stays still, pushing out against the band.

Now take a half step inwards with the opposite leg, making sure that you do not step too far (the resistance band needs to stay tight).

Repeat this series of steps in a slow, controlled motion, ensuring the inner foot does not spring in, keeping tension in the band. 

3. Banded Clamshell

Place the band around both legs, just above the knees.

Lie on one side with knees at a 45-degree angle, legs and hips stacked.

Contract your abdominal muscles to stabilise your core.

Keep your feet in contact with one another as you raise your upper knee as high as you can, without moving the hips or pelvis. Don’t allow your lower leg to move off of the floor.

Pause at the top for a few seconds before returning the top knee to the starting position. Do 20 reps on each side.

4. Banded Donkey Kick

Get on all fours on the ground(hands under shoulders, knees under hips).

Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching the floor; lift again. Do 15 reps.

Switch legs; repeat.

*Tip* Place one side of the band under your knee on the ground and put the other side of the band over your hamstring. 

4. Double Banded Wall Sit

The wall sit is a basic exercise that has proven the test of time. It is incredibly simple and can be performed anywhere with two surfaces at a right angle.

Place your back against a wall and squat down. Keep your back tightly against the wall whilst maintaining good posture. Keep your legs at a firm right angle and tighten your core. With the band above your knees, move your knees outward and squeeze.

5. Yoga Ball Glute Bridge

As if glute bridges aren't hard enough already, Emily makes this movement even more difficult by adding a yoga ball with a full body extension to incorporate core engagement and strength. 

Start off with your back on the ground and your knees raised at a right angle with your heels on the yoga ball. 

With the band around your knees, spread your legs apart so you feel the resistance.

When you're ready, extend your feet out so that your back is straight and your core and glutes are activated.

Repeat this exercise for 5 sets, performing 5 reps each round. 

6. Bosu Glute Bridge Variation

These are fun and challenging glute bridge variations which enable you to focus activation to each specific glute. 

All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.

Calvin Coolidge