Glute Band Warm-Up Routine

Hip bands, or glute bands, are one of my favorite tools to prime the hips for a workout. Though many of us associate hip bands with fitness enthusiasts who have large bottoms, they can actually make as a great way to help get more power, stability, and fiber recruitment from the muscles of the hips and glutes. It’s also a challenging way to help engage muscles of the deep core that help maintain stability.  

When should I do this warm-up routine?

For best results, add these exercises to the end of your warm-up to get the hips primed for the rest of your workout.

Warm Up Routine Reps and Sets:

Perform each exercise once, back to back with little to no rest in between exercises. 

The entire glute band routine should only take you about 5 minutes to complete. 

Which bands are best?

I prefer to use the thicker bands that are made from elastic and cloth. They don’t snag onto your skin as much, and have a little less give compared to the elastic bands. If you want to go with a higher end option, look for hip bands that have rubber lining on the inside to keep the bands from rising up.

1. Monster Walk

Prescription:

Perform the exercise for 30 seconds. 


Description:

Staring with the band around your ankles, stand tall as you hinge at the hips, maintaining a long spine and tight core. Walk forward as you keep tension in the band taking small steps. Try to step about diagonally to target more of the glutes. Don’t let your knees cave in throughout this exercise. 


Tips:

  1. If you feel the hip flexors being overworked, try hinging at the hips more while creating tension laterally. 

  2. Maintain tension in the band the entire time. 

2. Glute Bridge with Banded Abduction (pull apart)

Prescription: 

Perform the exercise for 30 seconds. 


Description:

With the band right above your knees, lay flat on the ground and bring your feet as close as you can to your glutes. Focus on keeping your heels pressed down, as you press your shoulders and arms into the ground. The drive your hips up, tucking your pelvis under as you squeeze your glutes and abs at the top. Imagine drawing a straight line from your head to your knees, then pull the band apart using your glutes. Release the tension in the band after every rep.


Tips:

  1. Keep your glutes squeezed as you pull the band apart. 

  2. Squeeze your glutes and abs at the top of every rep.

3. Single Leg Banded Glute Bridge

Prescription:

Perform the exercise for 60 seconds (30 seconds each side).

Description:

Starting flat on the ground with both feet flat on the ground close to your glutes, with the band above your knees. Lift one leg off of the ground and lift it up towards the ceiling flexing your foot. Focus on keeping your heel pressed down, as you press your shoulders and arms into the ground at about a 45 degree angle. The drive your hips up, tucking your pelvis under as you squeeze your glutes and abs at the top. Imagine drawing a straight line from your head to your knees, as you create tension laterally by pulling the band apart. Repeat for time, and switch sides. 

Tips:

  1. Focus on squeezing the glute of the base leg

  2. Try to keep tension in the band the entire time.

4. Single Leg Shuffles (Forward and Back)

Prescription:

Perform the exercise for 60 seconds (30 second each side).

Description:

With the band around the ankles, hinge at the hips and maintain a long spine and tight core. Create tension in the band as you step forward and back with one foot as fast as you can. Keep a slight bend in the knees and try to maintain the same high tempo throughout this exercise. Switch sides.

Tips:

  1. Try using your arms to create maintain a high tempo.

  2. Keep tension in the band the entire time.


5. Single Leg Shuffles (Side to Side)

Prescription:

Perform the exercise for 60 seconds (30 second each side).

Description:

With the band around the ankles, hinge at the hips and maintain a long spine and tight core. Create tension in the band as you step in and out laterally with one foot as fast as you can. Keep a slight bend in the knees and try to maintain the same high tempo throughout. Switch sides. 

Tips:

  1. Maintain a hinge in the hips throughout the drill. 

  2. Drive your knees out to create more tension laterally.