Booty Buckle Exercises
Sterke, krachtige bilspieren vormen het anker voor je hele bekken, en dat heeft grote gevolgen voor je hele houding en hoe je beweegt. Bij mensen met zwakke bilspieren zie je vaak een overdreven naar voren gedraaid bekken bijvoorbeeld. Dat kan resulteren in een verkeerde uitlijning van de wervelkolom, rugpijn en strakke nekspieren. Je zult met zwakke bilspieren ook de neiging hebben de bovenbeenspieren (quadriceps) te overbelasten, omdat die spieren bij het voortbewegen naar verhouding meer werk moeten verzetten dan achterbeenspieren als hamstrings en kuiten. In dat geval kun je zelfs heup-, knie- en voetproblemen ontwikkelen. Zwakke bilspieren hebben een negatieve invloed op je hele spierketen, van je voeten tot je hoofd. In veel gevallen zijn zwakke bilspieren de oorzaak van klachten aan knie en heup (bron: Runnersworld 2020).
In addition to the above, it is true that your posture generally improves, because strong buttocks will cause you to stand up straighter and therefore radiate more self-confidence. A few exercises on this page that make use of the elastic will come back in the exercises for the legs: buttocks and legs are inextricably linked when it comes to exercises with a resistance band. Make a selection from the following exercises where you can choose between a standing or lying position; make it as challenging as possible for yourself when you perform these booty exercises with your resistance band. Does it burn? Hang in there a little longer, because that is the moment when you will see and feel the difference. Next level! Are you ready for it?
Exercise instructions:
1. Place the Booty Buckle securely around your lower legs, just above your ankles. Make sure it's snug but not too
tight, allowing for comfortable movement.
2. Position yourself on all fours: Start by getting down on your hands and knees, aligning your hands beneath your
shoulders and your knees beneath your hips. Keep your back straight and engage your core for stability.
3. Perform the donkey kick: With the resistance band in place, flex your right foot and press your heel up toward the
ceiling. Focus on using your glutes and hamstring muscles to lift your leg and maintain control throughout the
movement. Keep your knee bent at a 90-degree angle as you kick back. Return to the starting position: Lower your right
leg back down to the starting position with control, bringing your knee back toward the ground without touching it.
Repeat the donkey kick on the same leg for the allocated number of repetitions before switching to the other leg.
Exercise instructions:
1. Place the Booty Buckle securely around your upper legs, just above your knees.
2. Position yourself on all fours: Start by getting down on your hands and knees, aligning your hands beneath your
shoulders and your knees beneath your hips. Keep your back straight and engage your core for stability.
3. With the resistance band in place, engage your core and glute muscles. Lift your right knee out to the side,
keeping it bent at a 90-degree angle. Keep your foot flexed and toes pointing down towards the ground. Focus on using your glute muscles to lift your leg and maintain control throughout the movement. Keep your hips and upper body
stable.
4. Lower your leg and repeat: With control, lower your right leg back down to the starting position, bringing your
knee back towards the ground without touching it. Repeat the fire hydrant exercise on the same leg for the allocated number of repetitions before switching to the other leg.
Exercise instructions:
1. Place the Booty Buckle securely around your thighs, just above your knees.
2. Start by lying on your back on a mat or flat surface. Bring your legs hip-width apart. Extend your arms along your
sides, palms facing down, for stability.
3. Perform the glute bridge: Engage your core and glutes. Press through your heels and lift your hips off the ground,
driving them toward the ceiling. Keep your shoulders and upper back in contact with the mat. As you lift, focus on
squeezing your glutes at the top of the movement. Your body should form a straight line from your knees to your
shoulders.
4. Lower your hips and repeat: With control, lower your hips back down to the starting position, maintaining tension
on the resistance band.
Exercise instructions:
1. Place the Booty Buckle securely around your thighs, just above your knees. Ensure that it's snug but not too tight,
allowing for comfortable movement.
2. Lie on your side: Start by lying on your side on a mat or flat surface. Prop your head up with your bottom arm and
bend your knees, stacking them on top of each other. Keep your heels in line with your tailbone and your feet
together.
3. Perform the clamshell exercise: Engage your core and glute muscles. While keeping your feet together, slowly raise
your top knee as far as you comfortably can, while maintaining control and without rotating your pelvis. Open your
legs apart, resembling a clam shell opening. Focus on feeling the activation in your outer hip muscles (glute medius).
4. Lower your leg and repeat: With control, bring your top knee back down to meet the bottom knee, closing the clam
shell. Repeat the clamshell exercise for the allocated number of repetitions on one side before switching to the other
side.
Exercise instructions:
1. Place the booty buckle securely around your lower legs, just above your ankles.
2. Stand with proper alignment: Begin by standing tall with your feet hip-width apart. Engage your core, maintain an
upright posture, and distribute your weight evenly between both feet.
3. Perform the leg abduction: Keeping your left leg straight, slowly lift your right leg out to the side as far as
comfortably possible. Focus on engaging the muscles of your outer thigh and glutes as you lift. Your foot should
remain parallel to the ground throughout the movement.
4. Return to the starting position: Gently lower your right leg back down to the starting position, bringing your feet
back to hip-width apart. Control the movement and avoid letting the resistance band snap back or lose tension. You can
support yourself on a wall if you are struggling to maintain balance.
Exercise instructions:
1. Begin in a squat position with your feet shoulder-width apart and toes slightly turned outward.
2. Lower your body down into a squat by bending your knees and pushing your hips back. Keep your chest lifted and back straight.
3. Once in the squat position, perform small, controlled pulses by slightly moving up and down. Focus on maintaining tension in your leg muscles.
4. Pushing through your heels, return to a standing position by bringing the hips up and forwards.
Exercise instructions:
1. Place the Booty Buckle just above the knees, lock it in place, and step your feet to about shoulder-width apart.
2. Assume the squat position: Stand up tall with your chest lifted, shoulders back, and core engaged. Position your
feet slightly turned out, about 15 to 30 degrees.
3. Perform the squat walk: Bend your knees and hips simultaneously, lowering your body down as if you were sitting
back into a chair. Keep your chest lifted, back straight, and knees in line with your toes and begin to step side to side, maintaining your body in a squat position.
Exercise instructions:
1. Place the Booty Buckle securely around your thighs, just above your knees.
2. Stand with proper form: Start by standing with your feet shoulder-width apart and your toes pointing slightly
outward. Engage your core, keep your chest lifted, and maintain an upright posture throughout the exercise.
3. Perform the squat: Begin by lowering your body into a squat position, bending at your knees and hips. Sit your hips
back and down, keeping your weight in your heels and your knees tracking in line with your toes. Lower yourself as if
sitting on an imaginary chair until your thighs are parallel to the ground or as low as you can comfortably go.
4. Jump explosively: From the squat position, explode upward by extending your hips, knees, and ankles simultaneously.
As you jump, push through your feet and drive your body upward as high as you can. Keep your chest lifted and engage
your core to maintain stability.
5. Land softly and repeat: As you come back down, land softly on the balls of your feet, bending your knees to absorb
the impact. Immediately lower back into a squat position and repeat the jump for the allocated number of repetitions.
Exercise instructions:
1. Place the Booty Buckle just above the knees, lock it in place, and step your feet to about shoulder-width apart.
2. Assume the squat position: Stand up tall with your chest lifted, shoulders back, and core engaged. Position your
feet slightly turned out, about 15 to 30 degrees.
3. Perform the squat: Bend your knees and hips simultaneously, lowering your body down as if you were sitting back
into a chair. Keep your chest lifted, back straight, and knees in line with your toes. Go as low as your flexibility
allows, ideally until your thighs are parallel to the ground.
4. Return to starting position: Engage your leg muscles and push through your heels to extend your hips and knees,
raising your body back up to the starting position. Keep your back straight and exhale as you push up.
Exercise instructions:
1. Place the Booty Buckle just above the knees, lock it in place, and step your feet to about shoulder-width apart.
2. Stand with proper alignment: Begin by standing with your feet hip-width apart and your toes pointing forward.
Engage your core and maintain an upright posture throughout the exercise.
3. Perform the side lunge: Take a step to the side with your right foot, keeping your toes pointing forward. As you
step, simultaneously bend your right knee and hip, pushing your hips back and lowering your body toward the right
side. Keep your left leg relatively straight, with your foot firmly planted on the ground.
4. Return to the starting position: Push through your right foot and engage your inner thigh muscles to push your body
back up to the starting position. Straighten your right leg and bring your feet back together, ensuring proper
alignment. Repeat the side lunge on the opposite side, stepping out with your left foot and bending your left knee and hip while keeping your right leg straight.
