Glutes · Resistance bands

Resistance Band Side Plank Glute Raise

The resistance band side plank glute raise is a hybrid movement combining an isometric lateral core hold with dynamic hip abduction against resistance. It targets the gluteus medius, gluteus minimus, and the obliques, making it a valuable addition to glute activation routines or core training blocks.

Muscles: Glutes, Abs
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Place the loop resistance band around your legs just above your knees (or around your ankles).
Lie on your side and prop yourself up on your forearm, then lift your hips into a side plank with your body in a straight line.
Brace your core and keep your hips stacked. Inhale.
As you exhale, raise your top leg upward against the band as high as you can while holding the plank steady.
Inhale and slowly lower the leg, keeping tension in the band and your hips lifted.
Complete your reps, then switch sides.

Common mistakes

Allowing the hips to sag toward the floor disengages the obliques and places unnecessary stress on the spine and shoulder.
Rolling the top hip backward shifts tension away from the gluteus medius and onto the hip flexors.
Kicking the leg up too fast causes you to rely on momentum rather than controlled glute contraction.
Positioning the supporting elbow too far past the shoulder overloads the rotator cuff and destabilizes the plank.

Tips

Keep the toes of your lifting foot pointed slightly downward or neutral to maximize recruitment of the outer glute.
If maintaining a full side plank is too difficult, drop the bottom knee to the floor while continuing the top leg raises.
Actively press the floor away through your supporting forearm to keep your chest open and neck relaxed.

Sets and reps

Perform 2 to 4 sets of 10 to 15 controlled repetitions per side, resting 45 to 60 seconds between rounds to build muscular endurance and lateral hip stability.

Muscles worked

Resistance Band Side Plank Glute Raise: glutes, abs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Where should the resistance band be placed for this exercise?

Placing the band just above your knees provides better leverage and form control, while looping it around your ankles increases the lever arm and difficulty.

Is this exercise safe if you have lower back issues?

It can build protective hip and core endurance when performed with a neutral spine, but stop immediately and consult a specialist if you experience sharp or radiating pain.

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