Kysero
Try for free

Glutes · Intermediate

Resistance Band Side Plank Glute Raise

Bent-knee side plank with loop-band hip abduction, combining lateral trunk stability and glute-medial work.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

GlutesAbductorsCoreShoulders

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Loop a light band around both thighs just above the knees and set up in a bent-knee forearm side plank.
  2. 02Lift the hips so the body forms a straight line from the knees to the head, with the elbow beneath the shoulder.
  3. 03Keep the lower thigh still, straighten the top leg, and raise it against the band without rolling the pelvis backward.
  4. 04Pause with the toes facing forward, then lower the leg under control while the hips remain lifted.
  5. 05Complete the repetitions and switch sides.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSide Plank Hip AbductionRelated variationSide PlankRelated variationSideway Leg Bridge

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteL-SitComparable substituteDumbbell RolloutComparable substituteDead BugComparable substituteBarbell Ab Rollout KneesComparable substituteKneeling 3-Way Ab-Wheel RolloutComparable substituteAb Wheel Rollout

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder