Resistance Band Side Plank Glute Raise exercise animation (Female)

Resistance Band Side Plank Glute Raise

Target muscle
—
Equipment
Resistance Band
Body part
Waist
Type
Strength

The resistance band side plank glute raise is a lateral core and hip exercise that works the gluteus medius and gluteus minimus through resisted hip abduction, while the obliques and lateral core stabilize your body in the side plank position. Adding a resistance band to the movement increases the load on the outer hip throughout the lift, making it an effective way to build glute strength and lateral stability at the same time.

How to do the Resistance Band Side Plank Glute Raise

  1. 1Place a resistance band around both legs, just above the knees or around the ankles depending on the band length and desired difficulty.
  2. 2Lie on your side on the floor or a mat with your legs stacked, your bottom forearm on the ground, and your elbow directly under your shoulder.
  3. 3Press through your forearm and the side of your bottom foot to lift your hips off the floor, forming a straight line from your head to your feet.
  4. 4Brace your core and keep your hips stacked so neither hip sags forward or backward.
  5. 5While holding the side plank, slowly raise your top leg upward as high as you can while keeping it straight and your hips level.
  6. 6Pause at the top for a moment, feeling the contraction in your outer glute.
  7. 7Lower your top leg back down under control until it rests on the bottom leg, maintaining tension against the band throughout.
  8. 8Complete all reps on one side, then switch to the other side and repeat.

Form tips

  • Keep your hips stacked vertically throughout the movement — letting them rotate forward or backward turns the exercise into hip flexion rather than true abduction.
  • Drive through your bottom forearm and foot to keep your hips lifted; if your hips sag during the leg raise, reduce the band resistance or shorten the set.
  • Move the top leg slowly, especially on the way down, to keep the glute under load for longer and avoid snapping the band.
  • Keep your neck neutral by looking straight ahead rather than up at the ceiling or down at the floor.
  • Choose a band tension that lets you complete clean reps without losing your plank position — the band should add resistance, not pull you out of alignment.

Common mistakes

  • Letting the hips sag toward the floor during the leg raise, which shifts the work away from the glutes and stresses the lower back.
  • Rotating the top hip forward to lift the leg higher, which recruits the hip flexors instead of the glute medius and reduces the training effect.
  • Using a band that is too strong, forcing you to break your plank position or shorten your range of motion significantly.
  • Rushing the leg raise with momentum, which reduces time under tension and makes the exercise less effective for the outer glutes.
  • Letting the bottom shoulder collapse inward, which destabilizes the shoulder joint and pulls your trunk out of a straight line.

Frequently asked questions

What muscles does the resistance band side plank glute raise work?

The primary movers are the gluteus medius and gluteus minimus, which perform hip abduction as you lift the top leg. The obliques and lateral core work continuously to hold you in the side plank position.

Where should I place the resistance band — above the knees or at the ankles?

Placing the band above the knees creates moderate resistance and is easier to maintain proper hip position. Moving it to the ankles increases the moment arm, making the exercise harder.

Can I do this exercise if I cannot yet hold a full side plank?

Yes — modify it by keeping your bottom knee on the floor, which reduces the stability demand. Raise your top leg from that position and build up to the full side plank as your core gets stronger.

How many reps should I do per side?

For most people, 10–15 controlled reps per side for 2–3 sets works well. Prioritize a steady tempo and clean hip position over reaching a specific rep count.

How is this different from a regular side plank hip raise?

A regular side plank hip raise moves the hips up and down off the floor to train the obliques. This exercise keeps the hips lifted and instead raises the top leg outward, shifting the focus to the glutes and hip abductors.

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