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single leg banded standing hip trust w knee tuck

Strengthens glutes, core

Core & AbsIntermediateStrengthIsolation

At a glance

Muscles workedPrimary: glutes. Secondary: hamstrings, core
Muscle groupCore & Abs
DifficultyIntermediate
TypeStrength · Isolation
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for single leg banded standing hip trust w knee tuck.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens glutes, core

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More core & abs exercises

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Water Bottle Russian Twist on Situp Bench

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Lower Ab Hip Tuck off Flat Bench

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Side to Side Arm Reach Crunch on Situp Bench

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Full Situp with Rope Pulley Tricep Extension Advanced

Advanced · 4 sets × 8-12 reps

Band Pallof Squat

Intermediate · 3 sets × 8-12 reps

General 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.