Mini-Band Glute Activation Series

Exercises with a mini band at the knees or ankles: band squats, bridges, clamshells, monster walks, and lateral band walks. Students activate the glutes, which control the knees and hips during running, jumping, and cutting.

How to play

1. Mini band just above the knees: 1 minute of partial squats pushing the knees out.
2. Bridges (1.5 minutes): on a yoga mat, 12 hip lifts with a 2-second hold at the top, pressing the knees out against the band.
3. Clamshells (1.5 minutes): on the side with hips and knees bent, open the top knee 12 times per side without rolling the pelvis.
4. Monster walks (1.5 minutes): in lines of 5, 10 yards forward in a half squat with diagonal steps, then 10 yards backward.
5. Lateral band walks (1.5 minutes): band at the ankles, 10 yards sideways each direction with feet parallel and heels apart.
6. Transfer (1 minute): without the band, 5 lateral hops per side landing on one leg.

Rules

• Keep the band tight: the feet never come together.
• The torso stays still; the movement comes from the hips.
• Safety: put the band on and take it off while seated, never stretching it toward the face.

Variations

Adaptations

• Wheelchair users: seated knee openers against the band and alternating knee lifts.
• Shy students: walks in parallel lines all at once, with no individual turns in front of the class.
• Higher fitness level: add 10 banded lateral squats.

Learning goals

• Activate the glute medius and max before activity.
• Control the knees and pelvis during resisted exercises.
• Build glute activation into a personal warm-up routine.

Equipment for a class of 25

• mini bands: 25
• yoga mats: 25

Teacher tip

Hand out bands by color according to tension and let students choose. In clamshells they tend to roll the pelvis back: have them rest their back against a wall.

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