Accommodating resistance improves muscle fiber recruitment over the entire range of motion. The closer you get to the end of a rep, the harder it gets as the band resistance kicks in or the chains lift from the floor.

Bands and chains have been used for years to enhance the effects of staple barbell exercises, but this powerful training tool can be applied to auxiliary exercises, too. Check out these two unique banded exercise variations designed to blow up the glutes.

Banded Deficit Reverse Lunge

  1. Set up a short step platform slightly in front of a racked barbell.
  2. Attach bands to each end of the bar and to the band pegs at the base of the rack.
  3. Start with both your feet on the step and place the bar in a high bar position on your back. (Make sure the box is positioned so that it affords you clearance of the rack when the barbell is on top of your shoulders.)
  4. Alternate legs in a reverse lunge pattern and explode through the top of every rep.
  5. Maintain a neutral pelvis position throughout.

Banded Single-Leg Romanian Deadlift

  1. Double up a pair of power bands and attach them to each end of the bar and to the band pegs on each side at the base of the rack.
  2. Position your supporting foot so that it lies directly under the middle of the barbell and in between the front and back band pegs at the base of the rack.
  3. Keep the barbell over your base of support and hinge forward on your supporting leg while maintaining hip extension on your non-supporting leg.
  4. Explode through the top of every rep and return to standing with both feet planted.
  5. Maintain a neutral pelvis position throughout.

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