Seated Glute Exercise
Overview
A quick banded “knees-out” move that strengthens your outer-hip glutes. With a looped band above your knees, press your knees apart to wake up the glutes, steady your hips, and help take pressure off your back and knees.
Level
Beginner
Targets
Glute medius
Step by Step Instructions
- Tie a rubber band into a loop.
- Put both feet through the loop and position the band above your knees (not on your kneecaps).
- Sit or stand up straight with your feet together.
- Push your knees apart against the band.
- Hold 3–5 seconds.
- Bring your knees back together to relax.
- Repeat for 3 sets of 10 reps, working up to 3 sets of 20.
[Video Transcript]
Hi, I’m going to show you how to strengthen your glute muscles. All you need is a rubber band like this, tie it in a knot to make a loop. Put both feet through the loop and position the band above your knees, not on your kneecaps. Put your feet together and sit or stand up straight. Bring your knees apart, hold for three to five seconds, and then relax. This will begin strengthening and stretching your glute medius muscle. Try doing three sets of ten and work up to three sets of twenty. This can help stretch and strengthen your glute medius.
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