Library
Exercise Library
10 exercises with detailed guides and instructions.
Banded Clamshell
The clamshell with a band above the knees. The obvious progression once bodyweight clamshells stop registering.
Banded Donkey Kick
A donkey kick driving against a band looped around the foot. Keeps tension on the glute at the top, where bodyweight has none.
Banded Fire Hydrant
A fire hydrant against a band above the knees, loading the upper glute through the whole lift.
Banded Frog Pump
A frog pump with a band above the knees. Soles together already isolates the glutes; the band makes a high-rep set genuinely hard.
Banded Glute Bridge
A glute bridge with a band around the knees, so the glutes have to press out as well as up. The band answers the usual complaint that bodyweight bridges stop being hard.
Banded Hip Thrust
A bench-supported hip thrust with a band around the knees. More range than a floor bridge, plus the abduction demand the band adds.
Banded Kickback
A standing glute kickback against a band anchored in front of you. The cable kickback without a cable machine.
Banded Lateral Walk
Stepping sideways in a half-squat with a band around the legs. A staple warm-up that wakes the glute medius before squatting.
Banded Seated Hip Abduction
Seated with a band above the knees, pressing them apart. The hip abduction machine, done anywhere.
Banded Standing Hip Abduction
Sweeping one leg out to the side against a band, standing. The cable version without the cable.