Pelvic Push with Resistance Band
Banded pelvic push that strengthens the glutes and improves pelvic control.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hips, core, pelvic floor |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Set up with a band providing resistance against the pelvis or hips.
- Drive the pelvis forward into extension while squeezing the glutes.
- Keep the core braced and ribs down.
- Return with control.
- Complete 4 sets of 15 reps.
Equipment
- Resistance Band
Coaching tips
Benefits
Banded pelvic push that strengthens the glutes and improves pelvic control.
Common mistakes
Avoid overarching the lower back.
Make it harder
Increase band tension or add a pause.
Make it easier
Perform without the band.
Breathing
Exhale as you push, inhale as you return.
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
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Beginner · 30 secondsGlute Back Hyperextension
Intermediate · 3 sets × 10-12 repsGlute Back Hyperextension with Resistance Band
Beginner · 4 sets × 12-15 repsSingle Leg Banded Hip Abduction
Beginner · 4 sets × 15-20 each legLying Hip Opener Stretch P2
Beginner · 3 sets × 10 secondsBanded Pelvis Push while Upright on Knees
Beginner · 4 sets × 15 repsGeneral 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.