Glut Strengthening At Home With Theraband and Squats

Do you want stronger gluts to help you perform better? Try our simple home exercise doing squats with a piece of TheraBand. No real equipment needed. You can also do this without the Theraband!

Hi, this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver.

I want to give you a nice, simple exercise that you can do at home to work on strengthening your gluts, the gluteus medius and the gluteus maximus. This can help you with sports, athletics, gardening, or whatever it is you need.

The Exercise

  • So first off, grab yourself a piece of TheraBand. This is a one piece, no cut. So you can either get a cut piece or tie it off, or you can buy these pre-made.
  • We’re going to put one foot into it at a time, and pull it up above the knees.
  • Just above the knees, and in this position really work on alignment through your feet, feet, knees, hips.
  • Here I’m going to work on doing a little bit of a squat, keeping my knees pulled out into the band.
  • Make sure you’re not going to the outside of the feet. So we want to keep your feet grounded.
  • A bit of a pullout, which will almost be a rotation through your femur, and then you can drop into a squat
  • From the side, if you’re going to do that, make sure your squat comes back so you don’t bring your knees over the front of the foot.
  • So band around the knees, feet, shoulder with the part feet on the ground and pull out, drop back into a little bit of a squat.
  • If you like, you can add breath with it and your core. Breathing in. Breathe out core. Use your gluts to come back up again.

This one’s a really functional exercise to do at home. Do 10 to 15 repetitions at a time if you can, and repeat for about three sets.