Virtual Fitness: All Fours Hamstrings and Glutes With Band

All Fours Hamstrings and Glutes Band Exercise


Instructions: The All Fours Hamstrings and Glutes is a strength training exercise that targets the gluteal muscles (backside), and hamstrings (back of thigh). Lie on your back on your mat. Bend your knees at 90 degree angles, and place the fitness band around your thighs just above the knees. Roll over onto all fours. Align your wrists under your shoulders, and your knees under your hips. Slowly kick up your right leg aiming the sole of your foot at the ceiling, while maintaining a 90 degree angle at your knee. Pulse your leg toward the ceiling. Perform 3 sets of 8 – 10 repetitions. Repeat on the left leg. Do fewer sets and reps if you can’t do 3 of 8-10.

Equipment: Fitness mat, elastic band, sneakers.

How To Use The Elastic Band: The closer your knee gets to the mat, the greater the chances of the band sliding down and out of position. Thicker bands provide more resistance.

Modification: To reduce resistance, perform the exercise without the band.

Variation: Instead of the elastic band, use ankle weights around each ankle. Once secured , they will stay in place and are easier to control, than the elastic band. The heavier the weight, the greater the resistance.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

Posted on October 8, 2021, in Exercise, Personal Training, Strength training, Videos and tagged , , , . Bookmark the permalink. Leave a comment.

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