Banded glute pull off incline bench
Improves hip mobility and strength, enhances dance moves
Glutes & HipsAdvancedStrengthHinge
At a glance
| Muscles worked | Primary: Glute Min. Secondary: glutes, hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Hinge |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~70 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — stand with feet shoulder-width apart, toes pointed slightly outward.
- Step 2: Initiation — lay on a bench and pull a band that has been tied to a sturdy object
- Step 3: pull upper back away from bench and squeeze the glutes and return
- Step 7: Safety note — keep the back straight and core engaged to avoid injury.
Coaching tips
Benefits
Improves hip mobility and strength, enhances dance moves
Common mistakes
1-2 most common form errors: letting the back arch, not squeezing glutes at the top
Make it harder
Add weight or resistance band
Make it easier
Reduce reps or sets, use bodyweight only
Breathing
Inhale on the way down, exhale on the way up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Bent Over Single Leg Hip Circle Warmup Stretch
Beginner · 30 secondsBodyweight Alternating Kickback Taps on Wall
Beginner · 3 sets × 12-16 totalHip Stretch Glute Lunge
Beginner · 5 sets × 12 each legGlute Bridge Chest Press
Intermediate · 3 sets × 10-12 repsAnkle Strap with Pulley Side Step Squat
Intermediate · 3 sets × 8-12 each sideKnee Tuck to Straight Leg Adduction Pulley Strap
Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.