How To Do Resistance Band Alternating Glute Squeeze

By: Chris Freytag, CPT

Chris Freytag demonstrating alternating glute squeeze with a resistance tube. Wearing a red top and blue workout pants.

Resistance Band Alternating Glute Squeeze is a unique way to strengthen your glutes and outer thighs. The outer thighs are a difficult spot on our bodies to tone and shape. This exercise uses the band to target the outer thighs and the glutes helping to tone and shape your lower body.

When it comes to exercise, variety is crucial! Getting stuck with the same moves all the time can eventually stall your progress as your body gets used to what it is doing. Changing up simple moves by using new ideas can make a big difference in your results. That’s why we love the bands! Resistance Bands are wonderful tools to have in your arsenal. The resistance bands challenge your muscles to work against the pull of the band rather than the weight against gravity. It’s not better. It’s not worse. It’s just different and that’s the key. Another benefit of the band is the portability. You can take your workout wherever you go! But don’t let the lightness fool you. These bands can be challenging and you’ll feel the results of your work the next day!

If the band seems too difficult for you to get a full range of motion on your curl, simply switch the band to be under one foot instead of both. Or choose a thinner more flexible band. Bands come in different thicknesses and resistance levels.

Try this exercise and then check out our awesome workout 7 Resistance Band Moves To Tone the Whole Body.

Here are the steps to performing Resistance Band Bicep Curl:

1) Hold handles next to hips with elbows bent and place both feet on the band hip width apart.

2) Lift right foot and press the band back at an angle squeezing your glute. Keep leg straight. Release and switch sides.

Targets: glutes

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