Move · Videos · Technique · 11 min

Loop Band Glute Strength: Four Moves From a Physical Therapist

Loop Band Glute Strength: Four Moves From a Physical Therapist — video by Movement & Function Play · 11:07

Video by Movement & Function on YouTube · Open on YouTube

Physical therapist Beth Wagner teaches four hip and glute exercises with a loop band: sit-to-stand squats to a chair, standing half moons or back and side leg lifts, a bridge with a band press, and clamshells, with advice on choosing the band and doing two sets of 15.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • resistance band, chair, mat
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Step by step 8

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  1. Pick the lightest band that tires you by the end of a set of 15; stop if you feel sharp pain, numbness or tingling. 1:00
  2. Sit-to-stand squats: band above the knees, reach your hips back to barely touch a sturdy chair, then stand tall. 2:03
  3. Harder sit-to-stand: arms forward, by your sides or crossed, only if your chair is sturdy and it feels easy. 3:21
  4. Hip half moons: band at the ankles, hold a counter, abs in, sweep the foot forward, out and back; 15 each side. 3:44
  5. Leg extensions: reach one foot straight back without arching your back, 15 times, then switch sides. 5:34
  6. Side leg lifts: press the band out to the side and return to centre, 15 each side, glutes and abs engaged. 6:10
  7. Bridge press: band above the knees, lift your hips without arching, press the knees out, return and lower. 6:57
  8. Clamshells: on your side with hips stacked and knees bent, lift the top knee with ankles together; 15 each side. 8:28

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pick the lightest band that tires you by the end of a set of 15
  • Keep your abs engaged and spine neutral so your back doesn't arch on leg lifts
  • Stop if you feel sharp pain, numbness or tingling; muscle fatigue is normal

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsit-to-stands, half moons, bridges, clamshells
  • Knees takes loadbanded sit-to-stand squats
  • Ankles & feet movesstanding leg moves holding a counter
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Countertop support for the standing moves; reach for the chair on sit-to-stands

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Movement & Function; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety