Single resistance band workout from a trainer, encompassing five exercises, targeted towards fortifying your lower body

Rachael Sacerdoti, a certified personal trainer, has designed a five-move workout to strengthen your lower body using resistance bands. This workout is designed to target the glutes (butt muscles) and hips, making it an ideal addition to your at-home training routine.

Resistance bands come in a range of sizes and strengths, making them a versatile tool for building strength and developing specific areas. When choosing resistance bands, pick ones that provide appropriate resistance for each exercise. The resistance should challenge you without compromising your ability to maintain proper form.

The five exercises in this workout are:

Banded Side Raise: This exercise targets the outer thighs and hips. Stand with your feet hip-width apart, hold the resistance band at shoulder height, and lift your arms out to the sides, keeping them slightly bent at the elbows. Lower your arms back down to the starting position.
Banded Butterflies: This exercise works the inner thighs. Sit on the floor with your legs extended and the resistance band around your ankles. Open and close your legs, keeping them slightly apart at the knees.
Banded Squat: This exercise targets the glutes and leg muscles. Stand with your feet hip-width apart, hold the resistance band at shoulder height, and perform a squat, keeping your knees behind your toes.
Banded Kickback: This exercise targets the glutes and hamstrings. Stand on one leg, bend your other knee, and hold the resistance band at the ankle of the bent leg. Lift the bent leg behind you, keeping it straight, and then lower it back down.
Banded Side Step: This exercise targets the outer thighs and hips. Stand with your feet together, hold the resistance band at shoulder height, and step out to the side, keeping your knees slightly bent. Step back to the starting position and repeat on the other side.

Perform these exercises as a circuit, with a rest of 30-60 seconds between rounds, and repeat the circuit twice more to complete three rounds. For beginners, Sacerdoti recommends taking a 30-second rest between each exercise.

Resistance bands are a cheap and easy way to upgrade your at-home training. They are also versatile and can provide a great workout for all fitness levels. For short looped bands, Sacerdoti recommends the Elvire Fabric Resistance Bands, while long-looped bands are useful for assisted pull-ups. Tubed bands with handles or door jams are suitable for muscle-building exercises. Flat therapy bands are for assisted stretches.

Additional resistance band workouts are available, such as a full-body and upper-body routine. However, if you're new to resistance band training, it's best to start with this five-move lower-body workout and gradually incorporate more exercises as you become more comfortable.

Despite being unable to find specific information about Rachael Sacerdoti, her five-move resistance band workout is a great addition to any at-home fitness routine, offering a challenging and effective way to strengthen your lower body.