If you want to build muscle and improve power and endurance, resistance bands are one of the best strength training tools you can use. Unlike dumbbells and kettlebells, resistance bands put less pressure on the joints and can target small and large muscle groups at once. Ranging from light to heavy, there are different levels of resistance you can work with.
"Resistance bands are great because you can bring them with you anywhere, and there are a varying degrees to make it more challenging, or scale it back,".
Resistance bands are particularly useful for working your lower body, including the legs and glutes, because they force you to move with better form and produce power from the right muscles. If you suffer from knee pain, resistance bands are especially handy for strengthening the muscles around the joint so they can stand up to a heavier load.
"The external feedback of the resistance can help you adjust your stance or think about activating certain muscles to get the most out of the exercise,". "For example, if you're someone that tends to let their knees cave in when you squat, placing a resistance band above your knees is a good reminder to drive your knees out,".
Tabletop Glute Kickbacks
This variation of kickbacks fires up your glutes while tightening your core. The challenge here will be to keep your upper body and hips square and stable. A good visualization is to imagine pushing the wall behind you with your heel. You can really feel your glutes working. While this exercise primarily works your lower body, it's important to press your hands down on the ground to keep your shoulders in place.
How to do tabletop glute kickbacks: Place a resistance band around the arches of your feet and get into tabletop position with your hips directly over your knees and shoulders over your wrists. Squeezing your glutes and core, kick your left foot directly behind you, forming a straight line from your heel to the top of your head. Continue for 10 reps before switching sides.