Glute Band Burnout with the Glute Loop

How to Do Each Glute Band Burnout Movement

Seated Band Abd.

Targets: Glutes, hips, thighs

Sit on the bench (or chair) with your back straight up and your feet flat on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.

Tip: You can modify your stance to be wider or narrower, wherever you feel it the most. You can also lean forward slightly or remain upright, whatever feels best for you.

Frog Thrust

Targets: Glutes

Pull your band up about mid-thigh and get in a crouched position with your shoulders resting on a bench (or chair) and your knees at about a 90 degree angle with your feet on the floor. It is similar to hip thrust movement, but your feet are together and your knees are pressed out. Hinge at the hips and squeexze your glutes at the top. Keep constant tension on the band.

Iso-hold Hipthrust w/ abd. at top

Targets: Hamstrings, glutes, core, lower back

Put your shoulders on a bench (or chair) and have your knees at a 90 degree angle with your feet on the ground. Keep your booty tucked and core tight. Press through your heels and lift your booty up. Pause at the top, squeezing your glutes, and extend your knees outward for an abduction. Lower back down for 1 rep.