3 Banded Exercises To Get Those Glutes Firing

Today I'd like to take a look at 3 simple but very effective banded exercises. All 3 have similar traits but vary slightly in terms of what they do. They can be performed during a warm-up to activate muscles prior to a workout, or if you're new to strength training, they could be used as main exercises.

Lateral band walk.jpg

Lateral band walks

Exercise purpose - Strengthen glute medius muscles which are key muscles for hip stabilisation. Weakness in the glute medius is associated with a hip drop and inward collapsing of the knee. 

Coaching points

  • Keep tension on the band throughout
  • Don't let the knees roll in
  • Remain nice and tall
  • Don't allow the feet to come together

For a video demonstration click here.


Forward band walks

Exercise purpose - Strengthen glute medius muscles by moving forwards whilst preventing knee valgus (inward collapse of the knee) and internal rotation of the hip.

Coaching points

  • Keep tension on the band throughout
  • Don't let the knees collapse inwards
  • Chest up and knees slightly flexed
  • Keep the hips facing forwards

For a video demonstration click here.

Forward band walks.jpg

Backward band walks.jpg

Backward band walks

Exercise purpose - As well as strengthening glute medius again, this drill should also activate the glute maximus muscles (powerful muscles used massively in running) as the hip extends to walk backwards.

Coaching points

  • Keep tension on the band throughout
  • Take small steps to help balance
  • Chest up and knees slightly flexed
  • Don't let the knees roll inwards

For a video demonstration click here.


A few extra points...

Band knee.jpg
  • To regress these exercises, simply place the band above the knees (as shown on the right) rather than around the shins.
  • To progress these exercises, use 2 bands (one above the knees, one around the shins).
  • The bands in these exercises can be found online and I'd recommend these.

By Marc Brown