- Secure a resistance band around your ankles or just above your knees, ensuring it is snug and provides tension.
- Stand upright with your feet shoulder-width apart and hold onto a sturdy surface, such as a wall or chair, for balance.
- Shift your weight onto one leg, keeping your core engaged and your back straight.
- Extend the opposite leg straight back, keeping it straight and squeezing your glutes at the top of the movement.
- Pause briefly at the top to maximize glute engagement, ensuring you maintain control.
- Slowly return the leg to the starting position without letting the band lose tension.
- Repeat for the desired number of reps, then switch to the other leg.
- Avoid arching your lower back or using momentum—focus on controlled movement driven by the glutes.
Band Glute Extension
Category: Band
Equipment Needed
Resistance Band
Muscle Groups
Glutes
Hamstrings
Instructional Tips:
Benefits
Strengthens and tones the glutes and hamstrings.
Improves hip stability and mobility, enhancing athletic performance.
Provides a low-impact, joint-friendly exercise suitable for all fitness levels.
Exercise Type
Strength Training
Exercise Focus
Targets the glutes and hamstrings
Promoting strength, stability, and muscle tone
An excellent exercise for warm-ups, rehabilitation, or lower-body workouts
