The following are 10 of the best resistance loop band exercises anyone can do at home or outdoors. Each exercise is very effective at targeting your glutes and activating those muscle fibers responsible for growth.

I have added WOD videos and descriptive step-by-step instructions on how to do each exercise correctly. Do make sure you do each exercise correctly.

I have also included some information concerning glute activation, with some helpful tips on how to perform glute resistance band exercises for best results.

So without further ado, let’s get started with our first loop band exercise for glutes.

Our 10 Best Resistance Loop Band Exercises for Glutes

Finally, our top 10 glute resistance band exercises in no particular order. Although, I will say my favorites are the hip thrusts, the crab walk, and the hop & squat. Which glute band exercise is our favorite?

1. Clamshells Loop Band Exercise

This external hip rotation exercise is great for hip mobility and building the outer part of your glutes. Since this exercise is working the outer part of your glute muscles, it will give you that curvy look from the front view.

Exercise Instructions: Lying on your side (preferably on a floor or workout mat), position your legs at a 45-degree angle. But also bend your knees to about a 90% angle. With your top foot placed on top of the bottom foot, position the bottom arm either straight out or bent back behind your head, whichever is more comfortable for you. Face your hips slightly forward with one hand on top of your hip.

Try to avoid opening the hip by leaning back too far. Place the band slightly above your knees. While pressing your hand down on your hip, lift your top knee up and then lower it back down to the starting position. To keep the tension going, try to keep your knees from touching. Exhale on the up movement and inhale on the way back down. Try performing 15 to 20 reps and concentrate on your glutes doing the work.

2. Hip Thrust Loop Band Glute Exercise

Exercise Instructions: This glute exercise can be performed on the edge of a bench or couch. Or even flat on the floor. Position your upper back against a workout bench or flat on the floor. Bend your knees at approximately a 90-degree angle and, your feet positioned slightly shoulder-width apart in front of you. With the resistance band placed slightly above your knees, push your pelvis upwards from your heels.

Tip: Make sure to squeeze your glutes at the top of the movement and keep the tension going with the bands. Using the booty band will make these hip thrusts more difficult and result in greater glute activation.

3. Curtsy Lunges using Loop Bands

These lunges are quite effective at activating the abductors and the larger gluteus maximus, which is the larger part of your glutes responsible for that full and round look from a side view. This exercise can be performed without the sandbag, but it does activate your glutes far more than without.

Exercise Instructions: For this side to side lunge, position the band slightly above your knees. A curtsy lunge is basically a reverse lunge while moving your leg back behind the other leg and dropping your knee just above the floor while not touching the floor.

Extra Tidbit: You’ll notice in the WOD above that a workout sandbag is being used in addition to the bands. Sandbags are excellent for adding resistance to just about any lunge exercise. If you’re interested, check out my 10 lunge exercises using a workout sandbag and see how useful these sandbags can be for building larger glutes.

Or if you’re interested in buying a good quality sandbag, check out Brute Force.

4. Sidekicks Glue Resistance Band Exercise

Sidekicks are another great hip abductor exercise to build the outer sweeps of your glutes for a more curvy look is the hip band sidekick.

Exercise Instructions: With the loop band positioned either slightly above the knee or around the ankles, lean slightly forward with a slight bend in the knees.  And hold on to something with one hand for stability. While standing with feet together, slowly raise one leg out to your side and back down. Make sure to feel your glutes squeeze at the top of this movement. Repeat this for about 15 to 20 reps of four to five sets for each leg.

5. Jumping Squats – Hop & Squat

This is another resistance loop band exercise for glutes you should put at the top of your list. Great for building the larger gluteus maximus muscle, the booty band will help keep your glutes activated throughout the entire exercise. 

This is definitely a must-do exercise for adding size to your booty. The explosive movement activates the fast-twitch fiber responsible for adding muscle size and thus bigger glutes.

Exercise Instructions: Place the band above the knees, and while squatting and feet slightly more than shoulder-width apart, jump up off the floor as high as possible and return back to the squatting position. Repeat this for 15 to 20 reps.

Tip: Try to keep the tension on the glutes by pushing the knees apart at all times. Also, try to squat as low as possible for even more glute activation and faster results.

The squat and hop glute band exercise can be performed in a stationary position or, if you have the room, you can also jump up and forward.

My #1 Recommended Loop Bands
Victorem Booty Bands

6. Crab Walk Exercise with Loop Bands

Another one of my favorite loop band exercises for glutes is the crab walk. This exercise works your glutes hard and keeps the tension going throughout the entire set, filling your glutes with blood and giving you a tremendous pump.

Exercise Instructions: With the loop resistance band placed either above the knees or around the ankles, step from side to side. Step left and then right for as many steps as you can endure.

Tip: Make sure to keep your legs bent in a semi-squat position throughout the entire exercise. This will maximize glute activation to your outer glutes and gluteus maximus.

7. Straight Leg Kickback

This exercise is perfect for tightening and adding size to your glutes. This is a popular exercise and a favorite for effectively building curvy glutes. This loop band exercise will give you a great pump when performed correctly.

Exercise Instructions: Position the booty band above the knees or ankles. Position your knees on the floor with both hands firmly on the floor in front of you.

While keeping one knee bent at about a 90-degree angle and on the floor, straighten the opposite leg and push up while concentrating on using your glute muscles. Squeeze at the top and repeat.

Tip: Slowing down the exercise may help you activate the glute muscles more effectively to get that pump and burn necessary for growth. Start with high reps and work your way up with heavier resistance bands for lower reps while always keeping strict form.

8. Fire Hydrants Resistance Loop Band Exercises

Exercise Instructions: Using the same position used for the straight leg Kickback, keep both legs at a 90-degree angle. With the resistance band position above the knees, push one leg out to the side while keeping it at the same angle. Return to the original position and repeat. This is another great exercise to target the outer glutes.

9. Lying Hip Abductions

Exercise Instructions: This glute resistance band exercise is performed on the floor, preferably on a yoga mat, and works your hip abductors. Ly on your side, with your upper body, elevated and supported by your arm. Your legs should be straight and parallel with the resistance loop band placed around the ankles.

Tip: To achieve the best burn in your hip abductors, move your top leg up until you hit maximum resistance and lower it back down for as many reps as possible. Take a 45-second rest and repeat for three to five sets.

10. Standing Leg Lifts – Kickbacks

Last but not least, we have a popular resistance loop band exercise for glutes called standing leg lifts. Also referred to as standing kickbacks. 

Exercise Instructions: This exercise is very similar to using the cable machine at the gym. First, position your loop resistance band either above your knees or around the ankles. And hold on to something for support. While keeping your legs straight with only a slight bend in the knees, push one leg back until you feel the squeeze in your gluteus maximus.

Tip: For this exercise to be effective and to achieve optimum results, make sure to use strict form and concentrate on the squeeze in your glutes at the top of each rep.

Slowing down the exercise may help you get that mind to muscle connection for better muscle activation and faster results. Perform high reps to activate your glutes. And to add size, increase your resistance as you get stronger.

My #1 Recommended Bands
Victorem Booty Bands

How To Get The Best Results Using Resistance Loop Bands to Exercise Your Glutes

Even some of the best resistance loop band exercises for glutes can fall short if you’re not performing the exercise correctly. To make your glute workout routine effective, you must know how to use the device properly and how to perform the exercise for maximum muscle stimulation. 

That said, here are some helpful tips to help you get the most out of your resistance loop band exercise to make each and every workout count.

Never Compromise Form

Never sacrifice your form with too much resistance. Excessive band resistance could compromise your form, which can lead to minimal results and possible injuries. Performing exercises with a somewhat lighter resistance while using strict form will result in maximum muscle stimulation and far better results.

Mind to Muscle Connection

Create a mind to muscle connection for better muscle activation and muscle response. Just going through the motions is not enough. If you are having problems feeling your glute muscles while performing any of these exercises, try the following: slowing down the movement, lower the tension or band strength, concentrate on the muscles, try to relax everything else on your body, and perform higher reps or perform to failure.

Short Rest Periods

Keep your rest periods short between workout sets. I would suggest a rest period of 45 seconds but not more than 1.5 minutes. This would also depend on your workout level and physical condition. So use your better judgment.

Increase Resistance

Increasing resistance as you get stronger is key to toning and growing larger glutes. To transform your glutes, you must keep the resistance level high.

That said, if you are performing 20 to 30 reps with ease, it may be time to increase your loop band resistance.

If you are already at the highest resistance level and have even doubled up on your bands, but it is still not enough, here is a tip. One easy way to add resistance while still using your current bands is to add a set of ankle weights to your exercise. This is a great way to up your game and continue to make progress even after you’ve outgrown your resistance bands. And if you want to go one step further, try using a weighted vest or weighted belt.

Glute Resistance Band Exercises for Activating Your Glutes

One of the most important factors to consider when exercising any muscle is effectively activating the muscle fibers being targeted. Only performing an exercise and just going through the motions is not enough to guarantee the proper muscle stimulation needed to generate muscle response for toning or growing muscles.

That said, loop bands are probably the number one device used to activate your glute muscles. You can use the bands before performing a squat routine to ensure your glutes are activated and fired up for better glute responsiveness.

It is also ideal to use these bands while you are actively performing your squats. Quads tend to dominate most any squat exercise. So by using these bands, you are enabling your glutes to get in on the action.

So as you can see, hip bands are not only great to use primary for glute resistance band exercises. But they are also very effective at firing up your glute muscles before a glute exercise or even during a glute exercise routine.

If you are interested in some new resistance bands, I have found Victorem to have the best deal on quality bands.

• 6 Best Resistance Bands for Glutes [Booty Bands Review]
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• 10 Best Sandbag Lunges for Bigger Glutes & A Smaller Waist
• 9 Best Glute Machines for Home Use Review & Buyer’s Guide
• Treadmill Butt Workout for A Bigger Bum [8 Glute Activation Lunges]
• Squat Belts – Just Add Weights [No Barbell Required]

Credits

A big thanks to all the YouTube members whose videos I have included in my article. Thank you for all your hard work and the informative WOD videos on all the glute resistance band exercises.

• Glute Lab
• TuneintoFitness
• TheWKOUT

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 10 Best Resistance Loop Band Exercises for Glutes appeared first on Fitness Mastered.

Before we continue, let me just say that the following sandbag lunge exercises are guaranteed to activate all the muscle fibers in your glutes. Thus, increasing muscle stimulation to maximize growth and make them bigger and stronger than ever before.

But that’s not all. With the added versatility of workout sandbags, you can incorporate additional moves into your lunge exercises. Thereby intensifying your workout and thus help burn extra calories at the same time.

Why are we using sandbags to perform lunges?

There are two great reasons for using sandbags to do lunge exercise. Our first is a bit off-topic but still worth noting. While the other is more directly related to using sandbags to perform lunge exercises.

Availability

Firstly, with the recent pandemic, it has become virtually impossible to buy weights to workout from home. Now that most gyms have closed and could close again, everyone is eager to set up their own home gym. Demand is high for exercise equipment, and as a result, supplies are low.

In most cases, businesses are out of stock and can’t get restocked due to manufacturing companies being shut down. And with most of them located in China, it could take even longer before inventory in the U.S is back to normal again.

With that said, you could wait it out if you don’t have weights or buy yourself some extremely overpriced kettlebells or dumbbells.

Or… you could get yourself a readily available made-in-the-USA workout sandbag.

That said, I have found a few homegrown companies, with Brute Force being my favorite. They have a seemingly endless selection of quality workout sandbags in all sizes, colors, and designs. So if you don’t already have your own, I’d highly recommend checking them out.

Convenience & Functionality

Secondly, besides being readily available, sandbags have many benefits other traditional weights do not. For example, sandbags are much more convenient to use and store at home or take on the go. They are soft and easy on floors. Plus, they are not as loud when dropped and are much safer around kids than hard weights.

But most importantly, they are very functional workout devices that are very effective for both resistance training and cardio exercise. And due to the uneven weight distribution, they can also be more challenging and help stimulate stabilizer muscles as well.

Brute Force Sandbags

With that said, you can see why sandbag lunges can be a great way to build bigger and stronger glutes while at the same time will burn off some extra calories to trim your waistline.

Without further ado, let’s finally get started with our top 10 sandbag exercises and how each is performed for the best results.

Our 10 Best Sandbag Lunges & How To Perform Them

So it’s finally time to get down to business. If you have a workout sandbag, and you’ve never performed these exercises before, I would suggest starting with a lighter weight. In this way, you can learn the proper form and get the feel of doing each exercise first.

Proper form will always benefit you more in the long run and prevent injuries. Going with a lighter weight but doing more reps in one set can be more intense and productive than performing super heavy low reps.

Even though images are a great way to illustrate how an exercise is performed, videos can be much better. As they show you all the motions and proper form from start to finish. For this reason, I have decided to provide you with some video demonstrations you can watch. And then follow up with a brief explanation for each sandbag lunge exercise and some key points as needed.

1. Sandbag Alternate Side Lunge

Side lunges are ideal for targeting the outer sweeps of your glutes and giving them that round and full look from the front and behind. This exercise can be done with the sandbag positioned in front, in back, or on one shoulder. For this exercise, we will perform it with the sandbag on your back.

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Proper Execution

• Starting position: hold the sandbag on your back with the outside handles or front parallel handles.; feet shoulder-width apart for stability.
• Push out laterally to one side with one leg and land your foot about 2x shoulder-width apart.
• While keeping your balance, squat as low as you can.
• Push back up with that leg to the start position.
• Repeat.

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Technique

Start off slow and concentrate on feeling your glute muscle stretch at the bottom of this movement. Try to forcefully push yourself back up. This will help activate more fast-twitch muscle fibers that are responsible for muscle growth.

2. Sandbag Forward Lunge

This sandbag forward lunge uses the sandbag positioned in front but can also be used on the back or shoulders. This is the most commonly performed lunge exercise and is very effective at building bigger glutes overall.

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Proper Execution

• Starting position: securely hold your sandbag in front; feet slightly closer than shoulder-width apart.
• Step out to the front, about two shoulder widths apart.
• Drop your hips by bending your knee to about a 90-degree angle.
• Forcefully push yourself back to the starting position.
• Repeat with the opposite side.

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Technique

Feeling the stretch in your glutes at the bottom of this movement is very important. If you are not feeling it, then you may need to increase your stride distance. Also, to keep your knees healthy and pain-free, make sure that your knee does not move beyond your toes in the bottom lunge position.

My #1 Recommended Workout Sandbag by BRUTE FORCE

3. Sandbag Reverse Lunge

This lunge variation uses alternating reverse steps to target your glutes. This exercise is usually performed with one bag in front or in back. But as you’ll see in the following video demonstration, it can also be done with two bags (one on each shoulder).

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Proper Execution

• Starting position: securely hold your sandbag(s); feet slightly closer than shoulder-width apart.
• While putting all the weight on one leg, step backward about two shoulder widths with one leg.
• At the same time lowering yourself to where your knee is at about a 90-degree angle.
• Reverse back to a standing position and repeat with the opposite side.

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Technique

Always concentrate on your glutes doing the work as you push yourself back up into the standing position. The forward leg should take on most of the weight, while the opposite leg is only used to support and stabilize yourself. Also, make sure that the back knee does not touch the floor. It should only be about 1-2 inches above before you push yourself back up.

4. Sandbag Jumping Lunge Back

The jumping lunge uses more explosive moves, which can be quite intense for beginners. I would not suggest doing this exercise until you’ve become more familiar and comfortable with the dynamics of various other lunge exercises. And for the first time, definitely start with a lighter weight or just your bodyweight until you get a better feel for it.

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Proper Execution

• Starting position: securely hold your sandbag in the back; I recommend starting in the lunge position.
• With an explosive jumping action, quickly reverse your leg positions and come back down into the lunge position with the opposite leg forward, and repeat.

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Technique

Start off slow. Keep the sandbag centered. This will help maintain your balance when jumping and landing into the lunge position. The explosiveness of jumping will add extra intensity and help activate more fast-twitch fibers in your glute muscles. With this exercise, maintaining perfect form and keeping your balance is more important than just using heavier weight.

5. Rotational Sandbag Lunges

This lunge variation not only requires more glute stabilizer muscles due to shifting the sandbag from side to side but also engages more upper body and core muscles. As a result, you will be working out your glutes and strengthening and toning your upper body and your abs and back.

With the extra muscle engagement, you will be building muscle, but with the added cardio will also be burning off body fat at the same time.

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Proper Execution

• Starting position: hold your sandbag in a neutral grip in front; feet slightly closer than shoulder-width apart.
• As you start moving into your reverse lunge, simultaneously swing your bag to the opposite side of the leg that is stationary.
• Return back to the standing position as you simultaneously swing your sandbag back to the front, and repeat with the other side.

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Technique

Make sure to swing the bag over to the side you are performing the lunge on (the bent knee side); this adds the weight to that side for extra resistance. Also, try experimenting with wider strides as you get used to the exercise. This will give you a better stretch in your glutes and activate more muscle fibers.

6. Walking Sandbag Lunges

Walking lunges have always been my favorite of all. If you have space, this is a must-do for everyone. The non-stop and continuous strides of the walking lunge will give you a pump like no other.

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Proper Execution

• Starting position: securely hold your sandbag in front, back, or shoulders; feet slightly closer than shoulder-width apart.
• Lunge forward about 2 shoulder widths apart and come down with your knee stopping at about a 90-degree angle or less.
• Forcefully push yourself back up on that leg to the start position and immediately continue with the opposite leg and repeat.

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Technique

For added intensity, try not to pause when coming back up to the standing position. Instead, make it a continuous walk. Keep your back in a neutral position and your torso leaning only very slightly forward. Never let your knee exceed your toes.

7. Reverse Sandbag Lunge Press

This is another stationary reverse lunge but with the extra pressing movement to add intensity and upper body strength. Again, this is another example of combining both strength training and cardio into one exercise.

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Proper Execution

• Starting position: securely hold your sandbag in front or back; feet slightly closer than shoulder-width apart.
• While putting all the weight on one leg, step backward about two shoulder widths with one leg.
• While lowering yourself to where your knee is at about a 90-degree angle, simultaneously raise your sandbag above your head.
• Reverse back to a standing position while lowering the bag again, and repeat with the opposite side.

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Technique

The trick here is to raise the sandbag above your head when going down into the lunge position. But simultaneously lowering it back down as you push yourself back up to the start position.
This lunge variation activates more stabilizer muscles, improves balance, and works your shoulder muscles, core, and glutes at the same time.

8. Sandbag Drop Lunges

This lunge variation is one of our most intense exercises and basically combines lunges with squats. This exercise is definitely a powerhouse exercise for building powerful glutes while at the same time providing you with an intense cardio workout.

If you had to replace all lunge exercises with just one, this would be the exercise. It truly hits your glutes hard. And the intensity is unmatched by any other sandbag lunges in this article.

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Proper Execution

• Starting position: feet shoulder-width apart; sandbag place on the floor directly in front of you.
• Squat and grip the bag with both hands; simultaneously raise yourself back up to a standing position while swinging the bag on top of your shoulder.
• With the bag on your shoulder, follow with a full squat down and back up again.
• Immediately follow that with a reverse lunge and back up again.
• Then drop the sandbag back to the floor in front of you and repeat.

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Technique

You are obviously hitting your glutes pretty good with both lunges and squats but, you could also make lifting the sandbag more of a deadlift exercise. This can be accomplished by only slightly bending the knees and hinging the hips back when picking up the bag. Now you’ve got yourself the ultimate glute building sandbag exercise!

9. Sandbag Stationary Lateral Lunge

The sandbag stationary lateral lunge is a great way to target your glutes and your inner thighs simultaneously. This lunge exercise can be performed alternating sides or one side at a time. It is a valued alternative to your typical front and back lunges. But it also has the added benefit of being easier on your knee joints.

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Proper Execution

• Starting position: securely hold your sandbag in front, back, or shoulder; feet slightly shoulder-width apart.
• Take a wide step out to the side. While lowering your foot to the ground, drop your hips back until your knee is at least at a 90-degree angle.
• Push back to the standing-upright position and do the same for the opposite leg.
• Repeat.

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Technique

This exercise can be done with the sandbag in front or on your back. Keep your back neutral and do not hunch. Go wide and deep with this lunge exercise to feel the stretch to maximize glute stimulation.

10. Crossover Lunges with Sandbag

Crossover Lunges are very similar to reverse lunges but with a modified foot position that creates an additional stretch in your glutes. And we all know what that means: the more you can stretch a muscle during an exercise, the more muscle fibers you will engage.

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Proper Execution

• Starting position: securely hold your sandbag in front or back; feet slightly more than shoulder-width apart.
• While putting all your weight on your right leg, step backward about two shoulder widths with your left leg while bending your right knee to about a 90-degree angle and crossing your left foot behind your right leg.
• Reverse back to a standing position and repeat with the opposite side.

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Technique

Keeping your balance for this exercise can be very tricky for beginners. A good technique to make this a little easier is to concentrate on putting all your weight on the active leg (the one you are bending at the knee). And only use the other foot as a temporary support.

Pros & Cons of Using Workout Sandbags for Lunge Exercises

Sandbag lunges from an exercise perspective can have additional benefits over using weights such as dumbbells or kettlebells. However, they do have their drawbacks too. After comparing both the exercise benefits of the sandbag to your traditional weights, we found the following.

PROS

• More challenging due to shifting sand
• Easy to combine cardio movements with your lunges
• Offers greater flexibility and range of motion
• Engages more stabilizers
• Help improve balance
• Sand is softer and easier on the body and joints
• Easy to combine lunges with functional training
• Work your glutes and other muscles simultaneously
• Many handle positions to change up each exercise and add more variations

CONS

• Not easily weight adjustable
• Takes time getting used to initially

So, obviously, one of the more significant drawbacks is the time it takes to adjust the weights with a workout sandbag. If your bag has multiple filler bags, you will need to unzip and remove or add fillers to adjust the weight. But if you happen to own one that only has one sand filler bag, that is a problem.

Or is it?

Let me share with you an easy way to overcome this dilemma by explaining the principle of progressive overload and how we can use it to fix this problem.

The Best Way to Perform Sandbag Lunge Exercises to Grow Bigger Glutes

Progress overload is a way to stimulate muscles to grow by increasing the intensity of any workout over time. This is achieved by gradually increasing the amount of weight used for each workout over time. However, adding weight is not the only way to increase the intensity.

For example, another way to progressively overload a muscle over time is by increasing the number of repetitions in a set or adding more sets. That said, here is a simple solution.

You don’t need to increase the weight every workout, or even every month for that matter. You can wait for about 3 months and then increase the weight. Here is what I suggest:

• Each week increase the number of reps you perform for your sandbag lunge exercises.
• After about 6 weeks, add an extra set to each exercise.
• Then, after about 3 months, add about 5 lbs to your workout sandbag.
• Repeat every 3 months.

Of course, I would also suggest purchasing a workout sandbag that is heavier than your current maximum, so you have room to grow. As mentioned earlier, Brute Force has a great selection of quality workout sandbags, for both men and women, with an extensive selection of really cool-looking designs and colors.

On another note, some of you may also be asking how many reps per set you should do for maximum growth and best results. My quick answer to that – don’t count reps and just keep within one repetition before failure for each set. Then, for your final set, go all out and do as many reps as you possibly can.

That said, I typically do 5-6 sets for each exercise. If you are a beginner, start with 3-4 sets and work your way up.

Final Words

Sandbag lunges really are a lot of fun and are very effective for working out your glutes. You can use them at home or on the go. Unlike heavy dumbbells or kettlebells, you can easily throw your bag in the car and head over to your local park or track.

There is no better feeling than doing an agonizing 20-30 lunges without stopping, or at least until your glutes and legs are screaming and the pain is unbearable. That is what we live for. This is what makes your glutes grow!

That is what will separate you from the rest.

• 8 Best Workout Sandbags for Training & Fitness Review
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• Treadmill Butt Workout for A Bigger Bum [8 Glute Activation Lunges]
• Bulgarian Bag vs Sandbag [Workouts & Benefits]
• Best Squat Belts – Just Add Weights [No Barbell Needed]

Credits

I would like to give my thanks to all the Youtube members whose videos I have included in this article. Furthermore, I would also like to give each of you credit for the hard work you do and the helpful sandbag lunge demonstration you have provided my visitors.

• Brute Force Training
• Jen Ferruggia
• TheWKOUT
• Game Changing Performance
• First Responder Prep

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 10 Best Sandbag Lunges for Bigger Glutes & A Smaller Waist appeared first on Fitness Mastered.

You will find various brands of fitness straps that are not only very functional and effective suspension trainers, but are also top quality and long lasting straps you can rely on for a successful workout experience.

Our two most highly rated and most dependable brands are the ever so popular TRX and with good reason, but coming in a close second I would also recommend The Human Trainer fitness straps.

Here is a quick overview of brands we have compared in this review:

1. The Human Trainer Suspension Straps
2. Lifeline Fitness Straps
3. TRX Pro3 Suspension Straps
4. Comcor Suspension Bands
5. Household by Seaag
6. Leofit Suspension Trainer Straps

What Is the Best Suspension Training Strap?

Suspension training straps are designed to use your body weight as resistance to perform literally hundreds of bodyweight exercises at home, outdoors, or on the go.

The best suspension training straps consist of a combination of durable and adjustable straps with handles and foot cradles. These straps should easily support your bodyweight, and the handles should not only offer a good solid grip but should also allow you to easily fit both feet with or without shoes.

Any good suspension band should also include multi anchoring solutions so you can workout just about anywhere. Fitness straps truly are the perfect travel companion on the go.

Suspension straps will help you lose weight, strengthen and tone muscles, improve your balance, enhance your flexibility, and are also great for stretching.

No other exercise machine or resistance bands offer the amount of flexibility and workout options from so many different angles than do fitness suspension straps.

Below are 6 of the best suspension training straps we could find available online. Compare the features for each and find which fitness strap is best for you.

Our 6 Best Fitness Suspension Training Straps for Full Body Workouts

I have chosen the following fitness suspension training straps based on quality, ratings, customer feedback, and any other outstanding features that might make it unique from other fitness straps on the market.

#1 The Human Trainer Suspension Bands

Editor’s Choice for best suspension trainer!

Various add ons and accessories: Though not as popular as the TRX brand suspension training straps, the HT is also an industrial-strength suspension trainer with loads of features and various kits, add-ons, and accessories that TRX does not offer.

3 kits to choose from: A great choice for beginners to intermediate is the Essential Kit or Rotational Pulley Kit. You could buy one or the other and then gradually build up your kit with additional accessories, or just go all out and go straight for the Master Kit.

You can check out all 3 kits at The Human Trainer.

See just how versatile the HT Suspension Bands are in this short demonstration video!

Key Features

• 2x main suspension straps & integrated door anchors
• 2 short-versatility anchors with integrated door anchors
• 2x integrated foot cradle handles
• 1 user manual
• 1x mesh carry bag
• one DVD

#2 Lifeline Jungle Gym XT Suspension Trainer

Best bang for your buck!

Great bargain: The Lifeline XT does not have all the extra features of the Human Trainer, but will support all workouts for fitness enthusiasts of all levels from beginner to advanced at only a fraction of the cost.

However, don’t be fooled by the bargain price. These fitness straps are industrial strength with commercial-grade construction and materials.

Easy adjustable 8’ suspension strap with optional 8’ extension: Each 8 foot strap is easily adjustable to the length you desire for various workouts and comes with both hand grips and foot cradles. Additional 8 foot extension straps can be purchased to attach to tall ceiling beams or higher attachment bars.

Split anchor design: Suspension straps can be used in a traditional V-shaped configuration or separately in a vertical orientation to any width you desire such as used in many CrossFit exercises.

To learn more about the Lifeline XT watch the following demo video:

Key Features

• 2x integrated easy-wipe handles & foot easy-in-fool cradles
• 2 carbon-fiber cam buckles for inline adjustments
• 2x door anchors with adjusters
• 1x wall poster

#3 TRX Pro Suspension Trainer

Our 2nd best suspension training straps!

The industry leader: If you’re not familiar with TRX, they are currently the most sold and talked about brand on the market today. TRX is basically synonymous with suspension training straps and has made itself a household name in the fitness industry.

At home or on the go: TRX not only offers a top quality product, but also gives you all the necessary tools for a successful bull-body workout leaving your home. Of course, with the easy portability of these bands you can take them outdoors or on the go just about anywhere.

So, why did I choose TRX to be second best suspension exercise straps? Well, besides being the most reputable company in the industry and one that stands behind their product in every way, the quality, features, and support are very impressive.

Huge online community: Not only do you get a great product, but also a huge online following and community where you can get help and share your progress with real people and world-class coaches. Last time I checked, TRX was offering 3 months free to their TRX APP.

Find out more about the TRX suspension exercise straps below.

Key Features:

• Integrated handles & foot cradles
• Indoor & Outdoor anchors
• Free 3 month App and Guide
• Training Poster
• Mesh Travel Bag

#4 ComCor Suspension Straps

Similar to Lifeline, the ComCor suspension trainer has a single point and a double point anchor system. This adds more exercise variations but also helps prevent arm chafing when performing certain exercises such as pushups or dips.

The Comcor fitness straps have a larger range of adjustments and can easily attach to a door, or be used outside on a tree limb, utility pole, support beams, and more.

Key Features

• 2x suspension training straps
• 2 foam grips with foot cradles
• 2x door anchors
• 1x attachment strap
• Strong 4” Carabiners & super strong cam buckles
• 1 storage bag

#5 SEAAQ Suspension Straps

The SEAAQ suspension exercise straps are a single point attachable kit that will withstand a weight up to 660 lbs and can be adjusted from 47” up to 71’ for tailored exercise routines.

The included connection belt and door rope anchor make it easy to workout indoors but also attach the fitness straps to many other structures outdoors.

Key Features

• 1x single attachment suspension straps with handles & foot cradle
• Adjustable from approx. 47” to 71”
• Maximum load 660lbs
• 1x extension strap
• 1 door stop rope anchor
• 1x connection belt
• 1 Travel bag
• one instruction manual

#6 Leofit Fitness Straps

These suspension training straps by Leofit are made of durable polyester that can withstand a maximum weight capacity of 660lbs.

Unlike our previous kits, this suspension training kit only offers a single point attachment and a door anchor. Though this may not be a deal-breaker, it is important to be aware of.

Key Features

• One set of training straps with single carabiner attachment (adjustable: 45” to 65”)
• 1x Xtender strap (35”)
• 1 door rope/anchor (12”)
• 1x suspension anchor (35”)
• 1 mesh carry bag

25 Best Suspension Training Strap Exercises

If you’re looking for a great workout routine using suspension exercise straps, here are 25 exercises for upper body, lower body and core muscles for a full body workout.

This demo is broken down into 5 lower body, 5 upper body push, 5 upper body pull, 5 core, and 5 cardio exercises.

14 Benefits of Using Suspension Training Straps

1. Strengthen and tone muscles
2. Improve cardiovascular health
3. Cardio exercise for weight loss
4. Full body workout
5. Improve flexibility with stretching exercises
6. Full body workout
7. Functional training
8. Unilateral training
9. Low impact exercise
10. Improves balance & coordination
11. Literally hundreds of positions and angles to train from
12. Can be used anywhere, indoors and outdoors
13. Extremely portable and easy to store
14. Suitable for all fitness levels and age groups

Suspension Training Straps vs Resistance Bands – The One Major Difference

One last thing and a very important fact to know about the suspension straps vs resistance bands.

There is nothing worse than purchasing a product and thinking it will do something it will not. So before I leave you today let me at least explain the one major difference you should be aware of before making your buying decision.

Suspension straps are not designed to flex and provide resistance. These fitness straps are typically made of industrial-strength material designed to support your body weight for exercising and stretching.

Suspension trainers are ideal functional training devices that literally provide you with hundreds of ways to suspend and position yourself at various angles for limitless exercises.

Resistance bands, on the other hand, are flexible bands that are not used for suspension exercises and come in various resistance levels from 5 lbs up to 200 lbs or more when stacked.

These bands provide various tension levels to modify the amount of resistance required for a specific exercise. They are typically used to directly target certain muscle groups, but can also be incorporated for compound exercises.

Simply put, resistance bands stretch to generate various resistance levels, and suspension straps do not stretch and use only your body weight as resistance.

• 6 Best Door Gym Exercise Resistance Bands Workout System With Door Anchor
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• 12 Best Lat Pulldown Attachments For Cable Machines Compared
• 5 Best Foldable Yoga Mats Review & Comparison Guide
• 5 Best Heavy Bands for Bodybuilding and Strength Training Reviewed

Summing Things Up

With all the benefits suspension training straps have to offer, it is clear why these training kits have become so popular. There are really very few alternatives available that will offer you all the exercise variations and flexibility these straps can offer in such a small package.

I have compared some of the best fitness suspension training straps I could find available online. Now it is up to you to decide which is the best deal for you, so you too can experience all the advantages of suspension training.

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 6 Best Fitness Suspension Training Straps for Full Body Workouts appeared first on Fitness Mastered.

If you are experiencing issues with tight hips, sore glutes, or lower back pain, then make sure to keep reading and find out how gluteal stretches may be the answer to your problems.

Different types of glute stretching exercises you will find in this article:

• Glute stretching yoga poses on a mat or floor
• Standing glute stretch
• Seated glutes stretch
• Glute stretches with foam rollers

A Comprehensive Guide on Glute Stretching

This comprehensive guide has everything you need to know about the many benefits of glute stretching and includes the top 5 stretching exercises you can perform immediately. 

Learn how these exercises can not only help relieve existing symptoms from tight glutes but also how you can benefit proactively with pre-workout and post-workout stretching to help avoid injuries and prevent soreness and pain going forward.

TABLE OF CONTENTS

• What Causes Tight Hips and Sore Glutes?
• How Do I Know If I Have Tight Hips?
• Who can Benefit from Yoga Glute Stretching?
• Top 5 Yoga Glutes Stretches to Loosen Tight Hips [Exercises that Work]
• Glute Stretches with a Foam Roller
• What are some Common Symptoms for Tight Hips?
• When is The Best Time to Perform Glute Stretches?
• What are the Top Benefits of Stretching Your Glutes?
• Final Statement

What Causes Tight Hips and Sore Glutes?

To better prevent tight glutes and the negative side effects they present, let’s first take a look at what causes them in the first place. Here are some top causes for tight glutes you should be aware of.

#1 Long Sitting

Longer periods of sitting at work or while driving, for example, will lead to weak glutes or shortening of the hip flexors. This, in turn, can lead to tight hips and tight glute muscles. As a result, the lower back muscles are forced to work harder as they compensate for the glutes. 

#2 Heavy Lifting or Squatting

Repetitive squatting and lifting at work or when moving, for example, will put a lot of emphasis on your glutes and activate muscle fibers you typically don’t use very often. This will cause very tight hips and result in onset soreness that could last for a couple of days. Glute stretching is one of the best ways to relieve this tension and alleviate soreness.

#3 Exercise & Working Out

Squats, lunges, deadlifts, and pretty much any exercises that involve using your glutes can cause tight glutes. Both high repetition and heavy lifting exercises that require your glute muscles can result in tight and sore glutes.

#4 Running

Running does not engage your glute muscles as much as resistance training or squat exercises, but it can cause tight hips after lengthy run sessions. If however you also perform interval sprints, this will most definitely engage your glute muscles and thus may cause tight hips and glutes.

Probably my favorite stretch after a good run or sprinting is the standing glutes stretch. It is both very effective and the most practical to perform when outdoors.

#5 Biking

Another very repetitive movement similar to running is biking. This repetitive movement and limited range of motion over time can eventually lead to hip immobility.

How Do I Know If I Have Tight Hips?

I have found 2 tests that you can perform to find out whether you have tight hips. 

The first test, the “Thomas Test” is probably the most used and most trusted test but does require a second person to perform the test.

Our second test, however, does not require a second person and thus can be performed by yourself.

Here is how to perform the Thomas Test:

• Start by lying on your back with your buttocks located at the edge of raised platform or bench.
• Next, pull up both legs to your chest with your hands on each knee.
• The second person then takes one leg and lowers it down.
• If the thigh cannot be lowered to full extension (parallel to the floor), then you have tight hip flexors.
• If the knee cannot bend to 90 degrees while in this position, then you have tight hips.

NOW AVAILABLE Retrospec Solana 1″ Yoga Mats

Here is how to perform the pronation test:

• Start by lying flat on you back on the floor or yoga mat.
• Spread our feet about 2 feet apart.
• Try to rotate both of your legs inward (concentrate on turning your legs or thighs).
• You should be able to equally turn both legs about 40 degrees inward (a good way to gauge this is by viewing the position of both feet).
• If one or both will not rotate to about 40 degrees then you may be experiencing tight hips.

Who can Benefit from Yoga Glute Stretches?

Besides knowing that certain symptoms may be a good indicator for you to perform glute stretching exercises, you may also want to be proactive and prevent these symptoms from occurring in the first place.

The following is a list of popular activities and symptoms where it would be beneficial for you to add glute stretching to your schedule.

You may benefit from glute stretching if you perform these activities:

• Long sitting at the office or when traveling
• Running or sprinting
• Lower body exercise (squats, lunges, deadlifts, etc.)
• Heavy lifting or hard labor

You may benefit from glute stretching if you have these symptoms:

• Soreness in the glutes
• Tightness in the hip area
• Limited mobility in the hips
• Lower back discomfort or tightness
• Tight hamstrings
• Pain or tingling in the glutes
• Knee pain

Top 5 Yoga Glute Stretches to Loosen Tight Hips [Yoga for Tight Glutes]

I consider the following stretches for glutes to be the most effective exercises to loosen tight hips and give your glutes a good stretch. Some of these poses can be performed on the floor or yoga mat, standing, and even while seated in a chair.

I would highly suggest using a yoga mat for any of the following glutes stretching exercises. If you are in need of a good yoga mat, especially the extra-thick mats that provide extra cushion and extra comfort, then check out my review for the best 1″ thick yoga mats found online. Or find the perfect foldable yoga mats you can easily fit into a gym bag for on the go.

So without further ado, here are 5 of my best glute stretches to loosen tight hips.

#1 Lying Yoga Glute Stretches

Here is a step-by-step on how to loosen tight glutes with the lying glute stretch.

• using a yoga mat, lie flat on your back
• raise your knees while keeping your feet flat on your mat
• take one foot and position it so the ankle is slightly above the opposite knee
• now use both hands and grip the other leg from behind and close to the knee bend
• slowly pull back on that leg until you feel the stretch in your opposite glute muscles
• hold this position for about 20 to 30 seconds and repeat for the other side  

#2 Pigeon Yoga Pose

The following is a step-by-step on how to loosen tight hips with the Pigeon Yoga Pose.

The pigeon stretch is one of the more difficult poses to perform. If this is your first time trying this exercise, please use caution when getting into position and when performing this routine.

I have included a video to help you better understand exactly how this exercise is performed so you don’t inadvertently make a wrong move that could cause discomfort later.

• using a comfortable yoga mat, position yourself on your hands and knees
• slowly raise your knees off the mat while keeping your feet on the floor until your legs are straight
• While keeping one leg straight, raise the leg and bring your knee towards your chest
• slightly swing your foot to the inside and lower your hips back down to the mat
• keep your head and torso straight and do not lean or drop your hips to one side
• stay in this position for 20 to 30 seconds and repeat on the other side
• the best way to switch sides is to raise yourself back up again to where both legs are straight and repeat the process as described above

#3 Pretzel Yoga Glute Stretching Pose

Here is another step-by-step on how to loosen tight glutes with the Pretzel Pose.

• begin by sitting flat on the floor or yoga mat with your legs straight
• now bring one leg up so your heel is positioned close to the opposite knee
• support your weight with the arm opposite from your straight leg
• take your other arm and grip your raised knee
• now pull that knee inward until you feel a good stretch in your glute muscles
• hold this stretch for about 20 to 30 seconds and repeat with the other leg

#4 Seated Gluteal Stretches for Glutes

• position yourself in a chair or on an exercise bench with your feet flat on the floor
• bring one foot up and position it on top of the quad slightly above the knee
• with one or both hands push slightly down on the raised knee while bending forward until you feel a good stretch
• hold this position for 20 to 30 seconds and repeat for the other side

#5 Standing Gluteal Stretches

• find a raised platform such as a chair or something higher
• standing parallel to the platform raise one foot up onto the platform
• while keeping your balance, reach under your inner thigh and grip your raised leg above the shin
• now slowly lean into that leg until you feel a good stretch in your glutes
• again, hold that position for about 20 to 30 seconds and repeat on the other side

Stretching Your Glutes with a Foam Roller

In addition to performing yoga for tight glutes, foam rolling is also a very effective way to loosen tight glutes. Repetitive rolling at different angles over the glute muscles as well as targeted pressure point massage is a great way to further loosen up tight glutes.

An even more effective device than just your traditional foam roller and twice as effective is the vibrating foam roller.

Check out my review on the best vibrating foam rollers for deep tissue massage. These rollers will penetrate deeper than any other conventional foam roller on the market.

Here is a great video demonstrating glute stretching with a foam roller by Amanda Edell on Howcast.

What are some Common Symptoms for Tight Hips?

The following are some of the more common symptoms of having tight hips. So if you’re experiencing any of these symptoms, you may want to try incorporating some of our top stretches for glutes to help relieve these symptoms once and for all.

#1 Lower Back Pain

If you’re experiencing lower back pain, and all your back stretching exercises are not doing the trick, then try adding some glute stretching exercises to your routine. Tight hip flexors can result in a pelvic tilt that can cause your lower back to become tight.

#2 Limited Mobility

Tight glutes and shortened hip flexors can limit your range of motion, especially when performing lower body exercises such as squats or deadlifts, but also any activities that require squatting or bending at the hips. If you are feeling stiffness or experiencing limited movement then you may have tight hips.

#3 Glute Pain or Tingling

Tight glutes in some cases may even cause slight pain or tingling in the so-called piriformis muscles. This condition is also known as Piriformis Syndrome. The piriformis muscle helps rotate the hip and turn the leg and foot inward and outward and is located under the gluteus maximus (deep in the buttocks muscle).

#3 Tight Hamstrings

Tight glutes can also cause your hamstrings to tighten. Tight hips can cause a tight lower back and as a result, cause tight hamstrings.

#4 Glute Soreness

Glutes soreness is a good indication that you have tight glutes. This is common after a good day’s work of heavy lifting or squatting movements, or after a good hike, lower body workout, or any other physical activity involving the lower body.

#5 Knee Pain

If the hip is tight and lacks the flexibility to move inward with your leg and foot, then any movements that require pronation of the foot can cause extra stress to the knee.

When is The Best Time to Perform Glute Stretching?

Now that you know who should be doing glute stretching, here is a list of when you should perform them.

• Anytime you feel any of the symptoms from having tight glutes.
• Pre-workout to loosen and stretch muscles for flexibility and to prevent injuries.
• Post-workout to help alleviate onset muscle soreness.
• A few times per week to keep your hips loose and as a preventative measure.

• Suspension Straps: great for stretching & hundreds of exercises variations!

What are the Top Benefits of Stretching Your Glutes?

Glute stretching has many benefits that can both help remedy the side effects of having tight glutes but also proactive by preventing these symptoms from occurring in the first place.

Let’s take a closer look at our top 5 glute stretch benefits and how they can help you.

#1 More Flexibility

More flexibility in the hips will give you more range of motion so thus making it easier to engage in everyday functional activities as well as sports and recreational activities.

#2 Better Performance

With the added flexibility you are better able to perform activities related to squatting, running, or any sports or physical activity involving your lower body. 

#3 Pain Relief & Prevention

Performing glutes stretches will help relieve glute soreness from strenuous physical activities and even lower back tightness or knee pain. As a proactive measure, stretching your gluteals can help prevent any of these symptoms resulting from tight hips.

#4 Injury Prevention

Tight hips limit your range of motion and flexibility when performing physical activities. Glutes stretching will unlock that tightness and give you the flexibility to move in a safer and more effective manner. This provides for less strain on your joints and muscles and therefore resulting in fewer injuries.

#5 Prevent Soreness

If you regularly suffer from sore glutes, whether it’s from prolonged sitting or physical activities, performing any of our top 5 glute stretching exercises will greatly help prevent onset soreness. 

I have found that stretching both before and after an intense leg or glute workout routine will greatly reduce my muscle soreness over the next couple of days.

Final Statement

Tight hips are very common among sprinters and runners as well as those actively involved in weight training or CrossFit exercises. However, tight hips can also be a side effect of prolonged sitting or long driving.

• Foam Rolling Tips before and after your workout

If you’re experiencing any of the symptoms related to tight glutes, then using our top 5 yoga glute stretches in addition to foam rolling will greatly alleviate any pain you may be having. Performing these stretching exercises will help to prevent pain or injuries in the future while also giving you increased flexibility to perform better at the gym.

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 5 Yoga Glute Stretches to Loosen Tight Hips appeared first on Fitness Mastered.

Dumbbells are one of the most used and most effective and versatile workout devices you will ever find in any gym or home. They take up very little space and can be used anywhere for a full body workout.

Bodybuilders use them to pack on muscle. Athletes use them to build strength. And fitness enthusiasts like you and me use them to stay fit and tone our muscles.

If you’re like me, you hate missing a workout. And if you travel a lot for business or planning a vacation, you obviously cannot be lugging around 10 or 20-pound dumbbells.

Well, the solution to this problem, obviously, would be our water filled dumbbells. That said, let’s take a closer look at why that is, and what options you have available.

Water Filled Dumbbells vs Conventional Dumbbells

If exercising is important to you and you absolutely can not miss a workout, even when traveling for business or vacation, then water filled dumbbells could be the solution to your problem.

Let’s check out the many advantages the water filled dumbbells have over the conventional dumbbells when it comes to portability and travel and see if they may be the right fit or you.

Compact and Portable Weights

For the busy traveler or vacationer who does not have access to a gym, the water fillable dumbbells are very easy to pack and carry. The dumbbell balls when empty can be flattened and weigh close to nothing and the handles are also very lightweight and take up very little space.

Super Lightweight for Travel

The water fillable dumbbell balls are made of very light yet durable ABS plastic which weighs close to nothing. The handles and nuts that secure the weights in place are also made of lightweight plastic.

Adjustable Weights

Some of the models in this review have dumbbells that can hold more than one water filled dumbbell ball on each side of the handle. This gives you the added benefit of adjusting the weight up or down for your particular exercise routine.

Safe for User & Floors

Another great benefit is the soft dumbbell balls. Dropping one of these dumbbells on the floor will not damage wood or tile, nor will it injure your foot should it happen to land there. Therefore very safe to use, even for kids.

Cost-Effective Weights

With all the benefits you get from a water fillable dumbbell, acquiring one of these dumbbells is well worth the investment. Most of the dumbbells in this review are in the $30 to $40 range for a pair of dumbbells. Essentially, no more than buying a pair of conventional dumbbells.

Our 4 Best Water Filled Dumbbells Reviewed

Overall, the advantages of water filled dumbbells far outway conventional dumbbells when it comes to portability, and thus are far more practical for travel purposes. Here is my top 4 list for best water filled dumbbells and my #1 Editor’s Choice and Runner Up.

#1 AquaBells Dumbbell Weights (8 – 16 lbs per handle)

The AquaBells are great to take along on a vacation, boat cruise, or business trips. Each dumbbell disc when filled weighs approximately 4lbs. Thus a total of 8 to 16 pounds per handle.

The handles are easy to grip with soft cushioned handles, but the water ball openings are rather small. So give yourself some time for the initial fill up. By that, we mean an average of about 1 to 2 minutes per container. Not a deal breaker in my opinion.

To make things slightly easier, AquaBells does include a water funnel to assist in the filling process. And depending on your water source, you could have one filled in less than 30 seconds. See the video demo below.

Here is what you get:

Pair of water filled dumbbells which includes…

• 8 dumbbell balls
• 2 handles
• 8 nuts
• Adjustable up to 16 lbs per handle
• No leak guarantee

#2 DEIRIS Water Fillable Dumbbell Set (Adjustable 10-20lbs per handle)

Runner Up

The DEIRIS dumbbells come with two handles and 8 water fillable dumbbell balls. Additional handle extension rods give you the option of adjusting the weights by adding an additional 2 weights to each side of the handle and provides ample grip space. What does this mean?

Each ball weighs approximately 5lbs when filled, so you can adjust each handle to be from 10 to 20lbs, for a total of 40lbs maximum for both. Enough weight to make most workout routines a success.

What I appreciate about these dumbbells are the extension rods. No other water fillable dumbbell offers this unique option. Being able to remove or add the extensions makes it much more flexible and user-friendly. You can avoid having the extra bar sticking out on each end when doing exercises by removing the extensions when only using 2 dumbbells. This is especially convenient when doing exercises close to your sides.

The company has tested the durability of the balls by dropping the dumbbells from 1.5 meters (approx. 5 feet) without any damage. DEIRIS also has a no-fuss money-back guarantee if you are not completely satisfied with their product.

Here is what you get:

Pair of water fillable dumbbells which include…

• 8 dumbbell balls
• 2 non-slip silicone handles
• 4 extension rods
• 8 Nuts
• Adjustable from 10 to 20 lbs per handle
• Guaranteed not to leak

#3 1UP Water Filled Dumbbells (Adjustable 8-16lbs per handle)

Editor’s Choice

These hydro weights from 1UP offer a pair of dumbbells that includes 8 fill balls weighing 4lbs each. Each handle can hold up to 4 dumbbell balls, meaning 16lbs max on each handle.

Another feature I especially like about the 1UP is the additional cushioned handle grips. Each handle is fitted with thick, ultra-comfortable non-slip foam grips making it easy to maintain a firm grip throughout your exercise routine.

Here is what you get:

Pair of water-filled hydro weight dumbbells which include…

• 8 dumbbell balls
• 2 handles
• 2 thick non-slip foam grips
• Includes water funnel
• 8 nuts
• Adjustable from 8 to 16 lbs per handle
• Guaranteed not to leak

#4 Oileus Water Filled Dumbbells (12 to 24lbs per handle)

The Oileus dumbbell set comes with all the same features as the previous models. The company claims that each ball can be filled to 7.7lbs of water weight. But after further research, it appears that the maximum weight is closer to 6 lbs per ball.

Oileus does offer a longer handle than most models to provide for more handle space for gripping while exercising. I do however feel that the dumbbell balls are rather bulky, and it does take some patience when filling them up.

Here is what you get:

Pair of water-filled hydro weight dumbbells which includes…

• 8 dumbbell balls
• 2 handles
• 8 nuts
• Adjustable up to 24 lbs per handle
• Guaranteed not to leak

Pros & Cons of Using Water Filled Dumbbells

3 Tips on How to Fill Your Dumbbells Faster

Here are some tips and suggestions to help you fill your dumbbells with water more quickly.

1. Don’t make the water stream from your faucet match the whole size. Opening up the faucet more will generate more pressure and even if some of the water may pour outside the filling hole, it will still fill much faster.
2. Make sure the dumbbell ball is completely deflated and flat. Do not try to stretch the plastic apart or get air into the ball. This does not help with the filling process. To the contrary. Water will fill the ball faster without any air in the disc.
3. Here are some cheap yet effective devices you could utilize to dramatically increase how fast you can fill your dumbbells with water. The rubber connector you see below should easily slip over most faucet heads. The water jet nozzle which is screwed to the end of the connector will then fit directly over the dumbbell fill hole. With this method, you could have each dumbbell filled with water in only a matter of seconds.

Final Thoughts & Recommendations

Without question, the number one reason for considering a water filled dumbbell is for its portability. With the balls empty and deflated, and including the handles and nuts you are talking around 1 pound of weight that can be converted to over 40 lbs of weight.

I have found, however, that there is a slight issue with time when it comes to filling the water balls. Due to the small holes, you can only pour at a considerably slower pace. Which when filling more than 4 or even 8 dumbbell balls can take some time. On average, most of you can expect 1 to 2 minutes per ball. But if you follow my tips above, you can actually cut that time considerably.

Looking for another great piece of workout equipment that is compact and great for travel? Check out our all-in-one adjustable kettlebells review.

Let’s take a closer look at how filling these dumbbells with water might look like and how to assemble them.

I chose the 1UP Water Filled Dumbbells as my #1 Pick and Editor’s Choice for two reasons. My first being the thick non-slip foam grips. Having these will provide you with a firmer and more comfortable grip than without.

My second reason is the included funnel which makes filling the dumbbell balls much easier and thus a bit faster. Trust me, anything that will make filling these less time consuming is a big plus.

Last Look

You may also be interested in reading our comparison article on Soft Kettlebells vs Hardstyle to learn the differences and advantages of both. Soft kettlebells are safe for the whole family, but also safe for your feet and floors.

• Top 5 Dumbbell Deadlift Benefits & Muscles Worked [Ultimate Guide]
• 8 Best Workout Sandbags for Training & Fitness Review
• 5 Best Weighted Belts for Running, Walking & Cardio Exercise
• 13 Best Adjustable Kettlebells & Kettlebell Handles Review
• Soft Kettlebell vs Hardstyle [Comparison Guide]

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 4 Best Water Filled Dumbbells for Travel 2026 Review appeared first on Fitness Mastered.

In this review, we have researched and compared multiple types and brands of situp assist bars and came up with five of the best doorway sit up bar and foot anchors for under the door we could find.

During this process, we also discovered a more portable sit up foot anchor which we felt inclined to add to our list. These are unique in that they use a suction mechanism to keep them in place but can only be used on a smooth flat surface.

The following is a quick view of our top 2 picks. You can use these as quick links to jump directly to each product or continue reading to learn more about these sit up bars and to compare all five in this review.

Top Reasons to Own a Doorway Sit-Up Bar & Foot Anchor System

If you’re debating on whether or not a doorway sit-up bar is right for you, maybe we can help you make a decision. There are many benefits to owning one of these bars. So let’s see if any of the following reasons may be good enough to sway you into making the investment.

No Spotter Needed

Probably the number one advantage of having a doorway sit up bar is not having to rely on someone else to spot you. You can perform sit-ups anytime and at your own convenience.

Portable Sit Up Bar

These sit up bars are lightweight and very portable. You can easily move them from one door to another. They can be quickly attached and removed from just about any door. They are also great to take along while traveling.

Easy to Install

Installing these devices takes no instruction manual or extra tools. Simply slide it underneath a door and tighten them in place by hand. It really doesn’t get any easier than that.

Extremely Affordable

Most of these door sit-up bars are only between ten and twenty dollars. These bars are made of durable steel (not plastic) and are well padded for extra comfort. Therefore worth every penny when it comes to quality and functionality.

Adjustable

These bars have multiple settings so you can adjust them to fit just about any foot size. Simply move the bar up for larger feet and down for smaller feet. I find that using a yoga mat can sometimes get you positioned at the perfect height. You can find extra thick 1-inch yoga mats on my review page.

Durable

Made of metal and quality foam rubber these doorway sit up anchors will without question last you quite some time. I’m sure these devices will wear you out before you wear them out.

Our 5 Best Doorway Sit-Up Foot Anchor Bars for Under the Door

The following is a list of our 5 best doorway sit-up foot anchor bars found online. These bars are all quality products that are not only very effective but also very inexpensive. So without further ado, here is our list to help you quickly gather the information necessary to make your decision-making process a more pleasurable experience.

#1 TKO Under the Door Sit-Up Bar Foot Holder

Editor’s Choice

The TKO under the door sit-up bar is another great device made to assist you in your core workouts.

The rubber door clamp keeps this device tightly in place and also protects your door from scratches. The TKO offers 4 different height levels and a foam ankle bar for maximum comfort and tractions.

What I do appreciate about this model is that the door clamp and the height are both easily adjusted with screw knobs.

Key Features:

#2 CAP Barbell Doorway Sit Up Bar

Runner Up

Sit-ups are a breeze with the CAP Barbell doorway sit up bar. This smart design will safely support your weight even on cheaper hollow doors. The bar is covered with foam padding to provide a soft cushion between your feet and the bar.

This sit-up bar also has extra padding to prevent it from scratching or otherwise damaging your door when attaching to your door. It fits any door and can be easily secured and tightened in place by hand with an easily adjustable knob.

This bar has multiples settings that can be adjusted to fit most foot sizes.

Key Features:

#3 Sunny Health & Fitness Sit Up Foot Anchor

Now you can lock your feet in place with the Sunny Health & Fitness sit-bar to help you perform the proper sit up.

This bar comes with 3 height adjustments and padded ankle bar to support your feet.

The metal tends to give more than the prior two models, which for some users appears to be more of a benefit than a deal-breaker.

Key Features:

#4 Ader Under the Door Sit-Up Bar

The Ader Doorway sit up foot holder is strikingly similar to the previous model, however slightly more expensive.

Basically, you are getting all the same features as the Sunny Health & Fitness but at a higher price tag. Do feel free to compare the two, however, I would suggest going with the cheaper option.

Key Features:

#5 YNXing Self-Suction Portable Sit Up Bar

The YNXing is not a doorway sit up anchor but rather a self-suction floor mounted sit up bar that can be attached to the floor with the built-in suction mechanism.

The concept behind this device is good but I’m not convinced that it is reliable for assisting with situps. Most users complain about it not sticking to the floor properly or coming lose while performing sit-ups.

Nonetheless, if you have a marble floor or very smooth tile, you could possibly give this a try. Personally, I would not recommend this product.

Key Features:

How To Install Your Sit-Up Foot Anchor Assist Bar

Installing an under the doorway sit up bar is very quick and easy. With the door open, simply slide the bar onto and down the bottom side of your door. While holding the device up against the door simply tighten it in place by turning the adjustment screw to the right.

Most bars provide foam pads that are located on either side of the device to prevent damaging the door.

I find positioning the sit-up bar in the middle of the door provides better weight distribution and even pressure on the door for more stability.

Must have accessory: Whether you invest in a doorway situp bar or not, I would highly suggest looking into buying an abdominal situp pad, also known as a core mat. These small mats not only extends the range of motion and thus engaging more core muscles, but also aids by takes the jerking motion out of the situp.

How To Use a Doorway Sit Up Bar

After you have installed your door sit up feet holder properly, it is time to get busy working on those abs.

Firstly, I would advise everyone to wear workout shoes. This will give you better leverage and support, is easier on your feet, and if you have very small feet can provide you with a better fit.

How you position your feet under the bar is up to you, and will determine what height you want to set for your ab workout. Some prefer higher to use the top part of your feet towards the toes, and other lower for more ankle support.

Making these adjustments is fairly simple. Most doorway sit-up bars have 3 to 4 height levels which can be easily adjusted by re-positioning the footpad and then locking it in place with a simple twist of a knob.

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Final Thoughts and Recommendations

The doorway sit-up bar is one of the most inexpensive yet functional and effective devices I have come across for exercising your abs. These bars are very effective at helping you keep your body in a stable position to accurately perform sit-ups.

I chose the TKO sit-up bar as my #1 pick for two reasons. The first being the added width of the base clamp that attaches to the door. This design creates a stronger hold and also less pressure per square inch on the door itself, and therefore less likely to damage the door.

Secondly, besides having a total of 4 adjustable heights (more than any of the other models) and 2 easy to adjust knobs for both the clamp and the height adjustment, it is also the second most affordable after the CAP Barbell doorway sit up bar.

Final Look

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

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