Bulletproof Your Back and Build Glutes with the NordBench Band System

Building a strong back and glutes is essential for a balanced and powerful physique. The NordBench Band System is designed to help you achieve this, offering exercises that target your lower back, glutes, and posterior chain.

Key Takeaways

1. Stronger glutes, stronger back: The NordBench Band System targets your glutes and back together, building a solid foundation for improved posture and injury prevention.
2. Low impact, high reward: Get the benefits of resistance training without the strain on your joints, making it perfect for safe and effective back and glute workouts.
3. Efficient and versatile: From hip thrusts to back extensions, the NordBench Band System offers exercises that strengthen and tone both your glutes and back in one efficient session.

Key Back and Glute Exercises with the NordBench Band System

1. Banded Back Extensions

Target: Lower back and glutes

Why do it? Back extensions strengthen the erector spinae and glutes, providing a safe way to build lower back strength without the heavy load of traditional deadlifts.

How to do it: Attach the bands to the NordBench’s anchor points. Lean forward at 30° or 45°, then extend your torso upwards, using the bands to add resistance.

2. Hip Thrusts

Target: Glutes and hamstrings

Why do it? Hip thrusts are one of the best exercises for glute activation and growth. Using bands increases resistance where you're strongest and reduces it where you're weakest, making the movement more efficient.

How to do it: Secure the band beneath the NordBench. Place your upper back on the bench, feet flat on the ground, and thrust your hips upward while holding the band across your hips.

3. Single-Arm Bent-Over Row

Target: Mid-back and shoulders

Why do it? This exercise activates the latissimus dorsi and rhomboids, building back strength and enhancing posture.

How to do it: Stand on the band and perform a row, pulling the handle towards your waist with one arm while keeping your back flat.

4. Low Row

Target: Mid-back and glutes

Why do it? This movement helps develop the rhomboids and glutes, improving strength and stability in your posterior chain.

How to do it: Sit on the NordBench with the band anchored behind you. Pull the handles toward your waist while maintaining good posture.

Why the NordBench Band System is Perfect for Back and Glute Workouts

The NordBench Band System allows for adjustable resistance during key back and glute movements, providing a more controlled and safer workout. The bands are designed to offer consistent resistance, making it easier to strengthen muscles without overloading your joints.

Why Bands Are Better

Joint-Friendly: Less impact on joints compared to heavy weights, making them safer for long-term use.

Versatile: Whether you’re targeting your back or glutes, the NordBench Band System adapts to your workout needs.

Portable: Perfect for home use, and takes up much less space than traditional gym equipment.