Jamie Redknapp's wife is 42 and trains with a rubber band: her 7 go-to moves for glutes and legs
Every few months the fitness industry invents a new machine that costs as much as a used car and folds out of your ceiling. Meanwhile Frida Redknapp — Swedish former model, wife of Jamie Redknapp, owner of legs that have their own gravitational field — is out in the garden with a rubber loop that costs less than two oat lattes, quietly ending all of us.
Her setup, in her own words: "Target those glutes. A simple and short lower body workout," she told her followers — the full kit being a resistance band, a mat and a chair. A chair! The thing you're probably sitting on right now, doing nothing for your glutes whatsoever.
The formula
Before the moves, the math, because she keeps it almost insultingly simple:
- 3 rounds of the full circuit
- 15 reps per exercise (per side, where it applies)
- core and pelvic floor engaged the whole way through
- roughly 15 minutes, total — tack it onto a longer session or let it stand alone
The 7 moves
These are the staples she rotates through her band sessions, and yes, they will humble you:
- Banded squat — band above the knees, pressing out against it the entire time. The band tattles instantly when your knees cave.
- Lateral band walk — the crab shuffle of shame. Low, wide steps, side to side. Burns like gossip.
- Glute bridge — on your back, band on thighs, hips up, squeeze at the top like you mean it.
- Single-leg glute bridge — same thing, one leg, double the regret.
- Clamshell — lying on your side, knees opening against the band. Looks gentle. Is not gentle.
- Donkey kickback — on all fours, heel driving up. This is the one where the chair earns its keep for balance.
- Fire hydrant — also on all fours, knee out to the side. Undignified name, devastating results.
No machines, no membership, no ceiling contraption. A loop of rubber, fifteen minutes, and the discipline to actually show up.
The actual secret (sorry, it's boring)
Because here's the thing — the band isn't magic. The consistency is. Frida trains most days, mixing home strength work with boxing and Lagree Pilates, and the way she talks about it is almost annoyingly healthy: "I look forward to it. I don't do it because I have to," she said of a routine she reads and adjusts by how her body feels each day — but never skips.
So no, you don't need the folding ceiling machine. You need a ten-dollar loop of rubber and the ability to not negotiate with yourself at 7 a.m. One of those is easy to buy.
