Booty Builder Boxing Workout With a Resistance Band

Contrary to what one may think, punching power comes from the ground up. So if you want to hit harder, focus on building strong glutes. No gym? No squat rack? Not a problem. A resistance band is a lightweight and convenient substitute that you can use anytime and take anywhere. Follow these 4 moves to build a strong booty for boxing or any other combat sport.

4 Moves To Build Your Booty

1. Squats

2. Lateral Shuffles

3. Side-Lying Clams

4. Glute Bridges

Booty Building Boxing Workout

Squats (10 reps)

• Place the resistance band around your thighs, just above your knees

• Stand with your feet a bit wider than shoulder-width apart

  • Your spine should be neutral and your shoulders back

• Lower yourself into a squat while keeping your chest and shoulders upright as you lower

• Return to your starting position

• Repeat 10 times

Lateral Shuffles (10 reps each side)

• Place the resistance band around your thighs, just above your knees

• Keep your feet wider than shoulder-width apart and lower yourself into a half squat position

• Step out laterally to the side with your right leg

• Repeat 10 times

• Then repeat with the left leg for 10 more reps

Side-Lying Clams (10 reps each side)

• Place the resistance band around your thighs, just above your knees

• Lay down on your side and prop yourself up onto your elbow

• Bend your knees up towards your chest into a 45-degree angle

• Keeping your ankles and feet pressed together, open your knees to create tension on the band and then return to starting position

• Repeat 10 times

• Switch sides and repeat for 10 more reps

Glute Bridges (10 reps)

• Place the resistance band around your thighs, just above your knees

• Lay flat on your back and bend your knees, bringing your feet up towards your butt and keeping them flat on the floor

• Drive through your heels to thrust your hips up towards the ceiling

• Squeeze your glutes and tuck your belly button into your spine

• Slowly return to your starting position and repeat 10 times

Get Shanie Smashed!

I recommend doing these resistance band exercises 3-5 times a week or before each workout as a part of the activation phase of your dynamic warm-up. These exercises can also be done on days that you're not going to hit the bag. As you get stronger you can increase sets, reps, resistance, and time under tension. Want more ideas on how to use resistance bands in your boxing training to build strength? Let me know in the FightCamp Facebook Community what your fitness goals are!

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