Resistance-Band Glute Raise Side-Plank
Strengthen glutes & core! Side-plank meets resistance for a killer burn. Lift, tone, and stabilize with every rep.
The Resistance-Band Glute Raise Side-Plank mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. You'll need: resistance bands.
Required Equipment
Resistance-Band Glute Raise Side-Plank Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Deep Core (transverse abdominis)
Resistance-Band Glute Raise Side-Plank Variations and Alternatives
How to do the Resistance-Band Glute Raise Side-Plank
1. Loop a resistance band around your legs, positioning it just above your knees.
2. Lie on your side, propping your upper body up on your forearm, ensuring that your elbow is directly below your shoulder for proper support.
3. Stack your feet one on top of the other and lift your hips off the ground to form a straight line from your head to your heels. This is the side plank position.
4. While maintaining the side plank position and keeping your core engaged, raise your upper leg by abducting at the hip against the resistance of the band. Ensure you keep the leg straight without bending at the knee.
5. Pause briefly at the top of the motion with your leg lifted, then slowly lower it back down to the starting position.
6. Perform the desired number of repetitions, then switch sides and repeat with the other leg.
7. Maintain controlled movements throughout the exercise. Avoid letting your hips drop or sag, and focus on using your glutes to lift your leg against the band's resistance.
---
Resistance-Band Glute Raise Side-Plank FAQs
What muscles does the Resistance-Band Glute Raise Side-Plank work?
The Resistance-Band Glute Raise Side-Plank mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Resistance-Band Glute Raise Side-Plank?
Resistance bands.
What workout day should the Resistance-Band Glute Raise Side-Plank go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Glute Raise Side-Plank variations and alternatives?
Similar exercises include the Band Cross Abduction, Band Deadlift, Loop-Band Standing Hip Abduction and Band Kneeling Rear Kick.
Training calculators
Work out the numbers behind your training before your next session.