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Upper Legs · Band
Resistance Band Side Plank Glute Raise
Resistance Band Side Plank Glute Raise is a beginner isolation strength exercise that works the glutes (upper legs), with the core and abductors assisting. It needs a band. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 4.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Glutes · Gluteus Medius, Gluteus Maximus
Secondary muscles
- Core · Obliques, Rectus Abdominis
- Abductors · Tensor Fasciae Latae
How to do Resistance Band Side Plank Glute Raise
- Place a loop resistance band around your thighs, just above your knees. Begin by lying on your left side with your legs bent at 90 degrees and stacked on top of each other.
- Prop yourself up on your left forearm, ensuring your elbow is directly under your shoulder. Engage your core and lift your hips slightly off the floor.
- Keeping your legs bent, lift your top leg upwards against the resistance of the band while also raising your hips until your torso is parallel to the floor, squeezing your glutes at the top of the movement.
- Slowly lower your leg and hips back to the starting position with control. Repeat for the desired number of repetitions, then switch to the other side.
Form tips
- Focus on engaging your glutes and hip abductors throughout the movement.
- Exhale as you lift your leg and hip, and inhale as you lower it back down.
- Maintain a steady pace to ensure consistent tension in the muscles.
Resistance Band Side Plank Glute Raise alternatives
More glutes exercises
Resistance Band Side Plank Glute Raise FAQ
What muscles does Resistance Band Side Plank Glute Raise work?
Resistance Band Side Plank Glute Raise mainly works the glutes in the upper legs (Gluteus Medius and Gluteus Maximus). The core and abductors work as secondary muscles.
What equipment do you need for Resistance Band Side Plank Glute Raise?
You need a band.
How many sets and reps of Resistance Band Side Plank Glute Raise should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Side Plank Glute Raise good for beginners?
Yes. Resistance Band Side Plank Glute Raise is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Side Plank Glute Raise burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Resistance Band Side Plank Glute Raise?
Other exercises for the glutes include Alternate Single Leg Raise Plank, Lying Glute Stretch, Alternate Single Leg Raises Plank and Seated Figure Four With Twist Glute Stretch.
For developers
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