Resistance Band Side Plank Glute Raise
Resistance Band Side Plank Glute Raise Exercise Description
The Resistance Band Side Plank Glute Raise blends lateral core stability with resisted hip abduction. In the side plank, the internal/external obliques, transverse abdominis, and quadratus lumborum work to maintain a neutral, straight-line trunk against lateral flexion. The supporting shoulder stabilizes through the serratus anterior and rotator cuff as you “press the floor away.” Lifting the top leg against a loop band targets the gluteus medius and minimus, with assistance from the gluteus maximus, while the trunk remains steady. This coordination teaches pelvic control as the hip moves, reinforcing alignment during single‑leg and lateral patterns. The band increases tension through the range, encouraging smooth, controlled abduction without rotating or hiking the pelvis.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius
- Assisting Muscles: Gluteus Maximus, Gluteus Minimus
- Stabilizing Muscles: External Obliques, Infraspinatus, Internal Obliques, Quadratus Lumborum, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Upper Glutes
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Resistance Band Side Plank Glute Raise Exercise
‘- Place a loop band just above your knees or around your ankles.
– Lie on your side with legs stacked; set your elbow directly under your shoulder.
– Forearm on the floor, palm flat; press the floor away to create shoulder stability.
– Brace your trunk; align head, ribcage, pelvis, and feet in one straight line.
– Lift hips to a side plank; keep pelvis stacked and spine neutral.
– Maintain quiet ribs and steady breathing throughout.
– Keeping the plank, raise the top leg against the band, leading with the heel.
– Keep knee straight, toes and kneecap pointing forward; avoid rolling the hip open.
– Pause briefly at the top without letting hips drop or the trunk rotate.
– Lower the leg under control to lightly meet the bottom foot; keep tension in the band.
– Repeat leg raises while holding the plank position with steady alignment.
– To modify, perform a supported side plank (bottom knee bent at 90°) while lifting the top leg.
– To finish, lower the leg first, then set hips down with control.
Resistance Band Side Plank Glute Raise Tips
‘- Stack your legs and place your elbow directly under your shoulder before starting.
– Press your forearm and palm firmly into the floor to “press the floor away” for shoulder stability.
– Brace your trunk and align head, ribcage, pelvis, and feet in one straight line.
– As you lift into the side plank, keep your pelvis stacked and spine neutral.
– Maintain quiet ribs and steady breathing throughout the hold and leg raises.
– When raising the top leg, lead with the heel and keep the knee straight.
– Point toes and kneecap forward and avoid rolling the top hip open.
– Pause briefly at the top of each leg raise without letting the hips drop or trunk rotate.
– Lower the top leg under control to lightly meet the bottom foot while keeping tension in the band.
– If needed, use a supported side plank by bending the bottom knee to 90° while lifting the top leg.
Resistance Band Side Plank Glute Raise Beginner Introduction
The Resistance Band Side Plank Glute Raise combines a sideways plank position with a band-resisted leg lift to challenge both the mid-section and hips. In this move, the side abs, deep abs, and side lower back work together to hold the body in a long, stable line while gravity pulls it downward. The supporting shoulder and upper back contribute to a strong base through the forearm on the floor, as the trunk stays steady and breathing remains calm and controlled.
A small loop band rests either just above the knees or around the ankles, adding extra resistance as the top leg moves away from the bottom leg and then returns. This action targets the outer glutes and upper glutes while the rest of the body stays as still as possible, emphasizing control through the hips and pelvis. The combination of a static plank with a moving leg highlights coordinated strength, helping to link shoulder stability, core endurance, and hip strength into one integrated pattern.