How I Use Bala Bangles to Build Strong Glutes: My 3-Day Fitness Routine

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If you’ve ever seen those super cute ankle weights on Instagram, you’ve probably spotted Bala Bangles. They aren’t just cute accessories, they’re one of my favorite tools for glute activation and building a strong, sculpted lower body.

Glute training isn’t just about aesthetics. Strong glutes protect your lower back, support posture, and power up every step you take. The secret? Activating them properly before heavy lifts. That’s where my Bala Bangles routine comes in.

bala bangles routine

Why a Glute Activation with Bala Bangles Routine Matters

Most of us sit for hours every day, which can leave our glutes “asleep.” Jumping straight into squats or deadlifts without waking them up means other muscles (like your quads or lower back) take over. Bala Bangles add just the right amount of resistance to pre lift movements like kickbacks, side steps, and bridges.

My 3 Day Lower Body Fitness Bala Bangles Routine

Each of these sessions starts with 5–7 minutes of Bala Bangle glute activation drills:

• Side lying leg lifts

• Fire hydrants

• Glute kickbacks

• Standing abductions

Then I move into my main strength lifts, followed by cardio to keep stamina and endurance high.

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Day 1 – Squat Focus (Quads + Core)

Activation (Bala Bangles routine): Side steps + kickbacks, 2 rounds of 15 each

Main Lift: Barbell back squat (progressive weight)

Accessory Work: Bulgarian split squats, walking lunges, plank with knee taps Cardio: 45 minutes on the stairs

Day 2 Deadlift Focus (Hamstrings + Posterior Chain)

Activation (Bala Bangles routine): Glute bridges + fire hydrants, 2 rounds of 15

Main Lift: Conventional or sumo deadlift

Accessory Work: Romanian deadlifts, barbell good mornings, hamstring curls

Cardio: 45 minutes on the stairs

Day 3 Hip Thrust Focus (Glutes)

Activation (Bala Bangles routine): Standing abductions + donkey kicks, 2 rounds of 15

Main Lift: Barbell hip thrusts

Accessory Work: Step ups, cable kickbacks, ab rollouts for core stability

Cardio: 45 minutes on the stairs

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let your glow shine

The Glow

Here’s what I love most: Bala Bangles make activation feel intentional, almost meditative. It's a great way to build mind-muscle connection which is key to glute growth. Doing this before any glute day leaves my glutes on fire 

If you’re curious about Bala Bangles, they’re more than just a trend. They’re a functional tool that can completely change how your body responds to training. Try layering them into your warm ups, and watch how much stronger and more supported your lifts feel.

For those looking for structure and support, I offer fitness and nutrition coaching with built in accountability. This work is rooted in sustainability, consistency, and alignment with your real life. Details are available when you’re ready.

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