Glutes, Biceps and Hamstrings: Doubling Up for More Tension

Glutes, Biceps and Hamstrings: Doubling Up for More Tension

Older rubber bands often stretch out or snap. This video compares that experience with the thick fabric band and shows how doubling it up makes moves harder.

What you'll see in this video

You'll see the thick, grippy fabric, the fold-away bag, the band doubled and stood on for added tension, and exercises for the glutes, biceps and hamstrings.

Exercises to try

Banded Deadlift

  1. Stand on the band with feet hip-width apart, holding the loop in both hands.
  2. Push your hips back and lower your hands toward your shins, back flat.
  3. Drive through your heels and stand tall, squeezing your glutes at the top.
  4. Widen your stance or double the band for more tension.

Sets/reps: 3 sets of 12. Benefit: Strengthens the glutes, hamstrings and lower back, the muscles behind every lift from the floor.

Biceps Curl

  1. Stand on the band with feet about hip-width apart.
  2. Hold the band with palms facing forward, elbows by your sides.
  3. Curl your hands toward your shoulders without swinging.
  4. Lower slowly over two to three seconds.

Sets/reps: 3 sets of 12-15. Benefit: Builds arm strength for everyday lifting and carrying.

Standing Glute Kickback

  1. Loop the band around one foot and pin the other end under your standing foot.
  2. Hold a wall or chair for balance.
  3. Push the looped leg straight back, squeezing your glute.
  4. Return slowly and switch legs.

Sets/reps: 3 sets of 12 per leg. Benefit: Isolates the glutes and helps with hip strength and balance.

Banded Squat

  1. Stand on the band, feet shoulder-width apart, hands at your shoulders holding the loop.
  2. Sit your hips back and down, knees tracking over your toes.
  3. Go as deep as is comfortable with a tall chest.
  4. Drive up through your whole foot.

Sets/reps: 3 sets of 12. Benefit: Strengthens the legs and glutes for stairs, standing up and everyday movement.

Who this helps

Home exercisers, people replacing worn-out bands and anyone who wants to target the lower body.

Safety note

Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.

Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.