Home Bands Glute Stability — Progression 32

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

Duration

40 min

Difficulty

intermediate

Equipment

mini band

Muscle groups

core, glutes, hamstrings, quads

Exercises

1. 1. Lateral band walk

   3 sets · 10-12 reps

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

2. 2. Tempo squat

   3 sets · 10-12 reps

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

3. 3. Reverse lunge

   3 sets · 10-12 reps

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

4. 4. Dead bug

   3 sets · 10-12 reps

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

5. 5. Single-leg glute bridge

   3 sets · 10-12 reps

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