TRNR Squat Bands offer progressive resistance that enhances strength, endurance, and stability, making them an essential tool for home workouts. Whether you're training in your living room, backyard, or a small apartment, these bands provide an effective way to build bigger glutes, improve squat form, and enhance overall strength—all without needing bulky gym equipment.
Squat bands, also known as booty bands, have become a go-to tool for building lower-body strength, enhancing glute activation for bigger glutes, and improving squat mechanics. TRNR Squat Bands take these benefits to the next level, providing progressive resistance to help you achieve your fitness goals. Whether you're a beginner or an advanced athlete, incorporating these bands into your home workout routine will enhance muscle activation and improve movement mechanics.
Why TRNR Squat Bands for Home Workouts?
TRNR Squat Bands provide a simple yet effective way to enhance resistance training at home. Their design helps to activate key muscles, improve squat technique, and build strength without requiring bulky gym equipment. They are lightweight, durable, and versatile—perfect for home workouts, travel, or on-the-go fitness.
Available in 5 levels of resistance to suit different fitness needs.
Helps improve squat technique by preventing knees from caving in.
Hygienic & washable – Can be washed between sessions (separate gentle, cold hand wash).
Engineered with a performance cotton-latex blend, ensuring durability and comfort.
Includes exercise poster and free app for guided workouts.
Now that you understand the benefits of TRNR Squat Bands, it's time to put them to work! We've designed a home workout routine that targets your glutes, legs, core, and upper body, helping you build strength and endurance. Whether you're training in a small space or on the go, these resistance loop band exercises will take your home fitness to the next level. Let’s get started!
TRNR Home Workout Plan
Safety First!
Before starting your workout, ensure you have a clear, stable workout space free from obstacles, slippery surfaces, or anything that could cause injury. Use a mat if necessary, and always maintain proper form to prevent strain or discomfort.
This balanced home workout routine targets the lower body, upper body, and core, while also incorporating compound movements to build overall strength and stability. These resistance loop band exercises can be performed anywhere, making them perfect for home workouts, limited-space training, or travel-friendly fitness routines.
Perform 3 sets of each exercise
Lower Body (Legs & Glutes)
1. Banded Squats
- Place the TRNR Squat Band just above your knees.
- Stand with feet shoulder-width apart and lower into a squat.
- Keep tension on the band, ensuring knees stay aligned.
- Drive through your heels to return to standing.
- 12-15 reps
- Watch Exercise Demo
2. Hip Abduction
- Keep the band above your ankles.
- Stand tall and lift one leg laterally while maintaining balance.
- Return slowly and repeat on the other side.
- 12 reps per leg
- Watch Exercise Demo
3. Donkey Kicks
- Get into a tabletop position, with the band looped around both legs.
- Extend one leg back and up, squeezing the glutes.
- Return to starting position and repeat.
- 12 reps per leg
- Watch Exercise Demo
4. Hip Extensions
- Stand with the band around your ankles and foot.
- Extend one leg backward while maintaining core stability.
- Control the motion and return to start.
- 12 reps per leg
- Watch Exercise Demo
Upper Body (Arms, Shoulders, & Back)
5. Double Arm Abduction
- Hold the resistance band in both hands in front of you.
- Pull apart until arms are fully extended.
- Slowly return to start.
- 10-12 reps
- Watch Exercise Demo
6. Triceps Extensions
- Hold the band overhead and pull one arm downward.
- Maintain control and tension throughout the movement.
- 10-12 reps per arm
- Watch Exercise Demo
Core (Abs & Stability)
7. Side Plank with Resistance Band
- Wrap the band around ankles.
- Get into a side plank and perform small pulses with the top leg.
- Hold for 30 seconds per side
- Watch Exercise Demo
8. Ab Curl with Resistance Band
- Lie on your back with the band around your knees.
- Perform an ab curl, engaging the core and maintaining band tension.
- 12 reps
- Watch Exercise Demo
Compound Movements (Full-Body Strength)
9. Squat Jumps with Band
- Keep the band above your knees.
- Squat low and explode upwards into a jump.
- Land softly and repeat.
- 10 reps
- Watch Exercise Demo
10. Monster Walks
- Place the band around your feet,
- Separate legs enough to keep tension on the band
- 20 reps
- Watch Exercise Demo
Maximize Your Home Workout with TRNR Squat Bands
Incorporating TRNR Squat Bands into your workouts will elevate your training by increasing resistance, enhancing glute activation for bigger glutes, and perfecting movement mechanics. Whether you’re at the gym or working out at home, these resistance loop band exercises will help you build strength, improve endurance, and boost athletic performance—all without needing a gym.
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Shop TRNR Squat Bands here