5 Best Resistance Band Exercises for Strength
Looking for a full-body workout you can do anywhere? With just your Freyja Fit Glute Band and Yoga Mat, you can tone your glutes, strengthen your core, and build lower body strength—no gym required. This resistance band workout includes five simple but effective exercises that target major muscle groups and help improve mobility, stability, and endurance.
What You’ll Need:
Glute Bridges with Resistance Band
Targets: Glutes, Hamstrings, CoreLie flat on your Freyja Fit Yoga Mat, placing the glute band just above your knees. Keep your feet hip-width apart. Press through your heels and lift your hips, squeezing your glutes at the top. Lower slowly.
Reps: 3 sets of 12–15
Tip: Engage your core and avoid over-arching your lower back.
Resistance Band Squats
Targets: Glutes, Quads, Hips With the band above your knees, stand tall and place your feet shoulder-width apart. Lower into a squat while pressing your knees outward to keep tension on the band.
Reps: 3 sets of 10–12
Tip: Keep your chest up and weight in your heels for proper form.
Lateral Band Walks
Targets: Glute Medius, Hips, Thighs Step into a slight squat with the resistance band above your knees. Take slow, controlled steps side-to-side, keeping constant tension on the band.
Reps: 10 steps each direction, repeat 3 times
Tip: Stay low and keep your movements deliberate for maximum activation.
Donkey Kicks with Resistance Band
Targets: Glutes, Core On all fours on your mat, position the band above your knees. Lift one leg up and back, keeping a 90-degree bend at the knee. Squeeze your glute at the top, then lower with control.
Reps: 3 sets of 12 reps per leg
Tip: Keep your core braced and avoid rotating your hips.
Fire Hydrants
Targets: Glutes, Outer Thighs, Hips Stay on all fours with the band above your knees. Lift one leg out to the side, keeping your knee bent. Pause at the top before lowering slowly.
Reps: 3 sets of 12 reps per side
Tip: Focus on range of motion and glute engagement.
Workout Benefits:
- Strengthens glutes and lower body
- Enhances core stability
- Improves hip mobility
- Easy to do anywhere—at home, at the gym, or while traveling
Feel stronger, move better, and build confidence from the ground up—with just a glute band, a mat, and a few minutes of you-time..