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Glute session B: hinges, step-ups and standing band work

A 20-minute glute session to alternate with session A, and session B of our 30-day glute challenge. Pick one step in each block and move up when every set reaches the top of its range with good form; the challenge's phases set your sets. Hinge with a long back: push your hips back, keep the weight close and stand tall by squeezing your glutes.

20 minBeginner12 movesA wall · A dumbbell · A bench or box · A step · A band · An anchor pointGlutes · Hamstrings · Hip flexors · Back · Quads · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Glute bridge10 slow reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  3. Standing hip CARs2 slow circles each way, each hip
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wallEasier: Hip circles on all foursHarder: 90/90 hip lift-off

Hinge ladder (pick your step)

Rest 60 to 90 s

  1. Hip-hinge practice2 to 3 sets of 10
    Beginner · Glutes, Hamstrings, Back · 3D demoLearn the hinge firstHarder: Dumbbell Romanian deadlift
  2. Single-leg Romanian deadlift2 to 3 sets of 8 to 10 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at first; unloaded, then holding a dumbbellEasier: Dumbbell Romanian deadlift
  3. Dumbbell Romanian deadlift2 to 3 sets of 8 to 12
    Intermediate · Hamstrings, Glutes, Back · 3D demoDumbbells or a backpack; lower for about 3 seconds and stop before your back roundsEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  4. Back extension on a 45-degree bench2 to 3 sets of 10 to 15
    Intermediate · Back, Glutes, Hamstrings · 3D demoGym: lead with your hips and finish straight, not arched; move slowly if you have osteoporosisEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)

Step-up ladder (pick your step)

Rest 60 to 90 s

  1. Low step-up2 to 3 sets of 10 to 12 each leg
    Beginner · Quads, Glutes, Hamstrings · 3D demoA rail or wall within reachHarder: Step-up
  2. Step-up2 to 3 sets of 8 to 12 each leg
    Beginner · Glutes, Quads, Hamstrings · 3D demoA step about knee height when you're ready; push through the heel of the top foot, and hold dumbbells when bodyweight is easyEasier: Low step-upHarder: Dumbbell step-up

Band ladder (pick your step)

Rest 45 to 60 s

  1. Glute kickback (quadruped hip extension)1 to 2 sets of 12 to 15 each side
    Beginner · Glutes, Hamstrings · 3D demoOn all fours, knees padded; push the heel up without arching your backEasier: Glute bridgeHarder: Standing cable glute kickback
  2. Standing band hip extension1 to 2 sets of 10 to 15 each side
    Beginner · Glutes, Hamstrings · 3D demoA long band anchored low in a closed door, on the hinge side; a hand on the wallHarder: Back extension on a 45-degree bench
  3. Standing band hip abduction1 to 2 sets of 12 to 15 each side
    Beginner · Hip abductors, Glutes · 3D demoStanding band hip abduction, after controlled clamshells (the move's prerequisite) or, in this challenge, steady side-lying leg raises from session AEasier: Hip abduction machineHarder: Lateral band walk, band at the feet

Cool-down

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the kneeling kneeHarder: Couch stretch

Tips

  • The challenge sets each week's sets, the same as session A: 3 sets of the first block and 2 of the others from week 2.
  • Check every band and anchor before you start, and keep your face out of the band's line.
  • With osteoporosis or a past spinal fracture, keep your back long in the hinges and don't round it under load.
  • Back pain: keep the hinges light, and stop any move that sends pain down a leg.
  • Knees: discomfort up to 2 out of 10 is fine, and up to 5 if it has settled by the next morning; otherwise use a lower step.
  • With pelvic girdle pain in pregnancy, limit one-leg moves such as step-ups and single-leg deadlifts.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

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Questions people ask

How long does the glute session b: hinges, step-ups and standing band work take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell, A bench or box, A step, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.