You're going to be using a concept that I call "Dual Tension"...which is using a band to put constant isometric tension on a muscle while you work that same muscle with another movement.
It puts incredible tension on the target muscle and is a great strategy for "waking up" a muscle that is tough to develop.
In this case, we're going to be using a band(s) to put tension on the glutes and the dumbbell split squat exercise to also work the glutes.
You'll need a band or pair of bands to perform this one. I'm using two bands in order to get enough resistance with the bands I currently have.
If you don't have bands and want to get some, click here for my recommended source (use coupon code rbtfitstep to get 10% off any band packages on that page).
I recommend setting these up in the Power Rack for reasons you'll see in a moment. The rack will help make it easier for you to get into position with the band.
First, hitch the bands to the top cross-beam of the rack. I've got two medium bands hitched on there. You can use just one band, or multiple bands, depending on how much resistance you want and how heavy your dumbbells are.
I've got the safety rails of the rack set about two feet off the ground...you're going to be using these as STEPS to stand on while getting your leg into position.
I'm using a pair of 105 lb dumbbells for this exercise. And honestly, I probably should have used a bit lighter dumbbells but I wanted to challenge myself. You'll still get the idea of how this is done...there's just a lot more screaming involved than if the weight was lighter...)
Grab the top bar and step up onto the safety rail with your right leg.
Put your left leg through the loop of the band and set it just above your knee.
Now step down. Your left leg will be suspended up in the air.
Now the fun begins...
Get your foot down on the ground, come down into a split squat bottom position, then reach down and grab the dumbbells.
Get your torso upright. You're now in the bottom position. The band(s) is exerting constant, strong upwards tension...your left glute has to contract just to keep that leg down.
Now stand up...ALMOST all the way to the top.
You want to maintain some bend in your knee so that the band doesn't roll up your leg. If you straighten your leg, the band will shift, and we don't want that.
This also serves the dual purpose of keeping CONSTANT tension on the glutes and legs....there is no lockout to take a break on.
Come back down then repeat.
I'll be honest...this will be horrible...and it only gets worse as you do more and more reps.
But the Dual Tension effect on the glutes is INCREDIBLE...it'll hit your glutes in a way they've NEVER experienced before.
Perform your reps on one side (aim for 6-10 reps, depending on how much weight you're using) then get back up onto the rail and pull your left leg out.
Stand up on the other rail and put your right leg in....no Hokey Pokey jokes, please...and repeat on the other leg.
If you go straight into the other leg, you will get fewer reps, so when you do the next set of these, start with the other leg (in this case, right leg forward, first) to keep things even.
Again, don't come all the way up. Stay short of lockout.
When you're done, set the dumbbells down, get back up on the rail, pull your leg out, then try and walk normally (good luck with that).
I HIGHLY recommend watching the video for this one, especially in terms of how to get into and out of position for the exercise. The actual execution of the movement is pretty straightforward.
Again, you absolutely can use lighter weights and smaller bands and go for more reps. You don't need to perform this exercise with heavy loads and thick bands to get an incredible glute workout.
Fair warning, you may have a hard time sitting down for the next few days...
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