Activation Band Ideas

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Music is LIIT FLOW 05 

1. Squat + Side Step

• Place the band just above your knees. Perform a squat, then take a large step to the side while staying in a squat position. Repeat for a few steps in each direction.

2. Glute Bridge + Abduction

• Lie on your back with the band above your knees. Lift into a glute bridge, then press your knees outward against the band for added glute activation before lowering.

3. Lateral Walk + Squat Hold

• With the band above your knees, squat low and take small steps to one side, keeping constant tension on the band. Hold the squat for a few seconds after each set.

4. Reverse Lunge + Kickback

• Step back into a reverse lunge with the band around your thighs, then drive the back leg up and behind you, engaging your glutes and keeping tension on the band. Repeat on each leg.

5. Standing Abduction + Squat

• Place the band above your knees. Stand with feet hip-width apart, lift one leg out to the side (abduction), and return to a squat position. Alternate legs for the abduction.

6. Fire Hydrant + Donkey Kick

• Get on all fours with the band above your knees. Lift one knee out to the side (fire hydrant), then extend it straight back in a donkey kick. Repeat on each side.

7. Monster Walk + Pause

• With the band above your knees, squat low and take wide steps forward and backward. After each set, pause in a squat to increase glute and leg engagement.

8. Clamshell + Glute Bridge

• Lie on your side with knees bent and band above your knees. Open your top knee (clamshell) while keeping feet together, then roll onto your back for a glute bridge. Alternate sides.

9. Plank + Leg Lift

• In a plank position with the band around your thighs, lift one leg at a time, focusing on engaging the glutes and keeping your core stable.

10. Standing Kickback + Side Tap

• With the band around your thighs, stand with feet hip-width apart. Kick one leg back, then tap it to the side, engaging both glutes and stabilising with the standing leg. Repeat on each leg.