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Home Bands Glute Stability — Challenge 32

50-minute advanced strength session focused on glute stability. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust

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Duration
50 min
Difficulty
advanced
Equipment
mini band
Muscle groups
core, glutes, hamstrings, quads

Exercises

  1. 1. Lateral band walk

    4 sets · 10-12 reps

    Keep knees soft and hips level during side steps. Rest 45-90 seconds between sets as needed.

  2. 2. Dead bug

    4 sets · 10-12 reps

    Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.

  3. 3. Reverse lunge

    4 sets · 10-12 reps

    Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.

  4. 4. Tempo squat

    4 sets · 10-12 reps

    Lower for three counts, keep heels grounded and stand tall. Rest 45-90 seconds between sets as needed.

  5. 5. Single-leg glute bridge

    4 sets · 10-12 reps

    Keep hips level and lift without arching the lower back. Rest 45-90 seconds between sets as needed.

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