Elevated Band Glute Raise

Feet Elevated Band Glute Raise

Taking the feet off the floor for a higher position allows for more range of motion during the elevated band glute raise. Dr. Eric Serrano MD developed this exercise to improve glute strength and function. Band resistance increases in the top position as the band is forced to flex creating more tension.

Elevated Band Glute Raise

Notice that Dr. Serrano uses three different foot positions during the sequence. Changing the foot position can alter the challenge and glute cross section recruitment effectively to prevent strength as well as developmental imbalances.

Foot Positions

Feet in the middle of the elevated surface is the most challenging position as the bottom of the foot does not push against any surface. As a result the heel may move around during the exercise especially if one leg is working better than the other.

Develop Excellent Glutes
Develop Excellent Glutes

Feet flat against the post is very challenging when performed as the second phase of the set due to pre fatigue. keep the entire bottom of the foot pressed against the the post throughout the phase of the set.

Toes on the edge of the elevated surface will like be the strong position for most trainees. However this foot position allows for more range of motion on top of the movement which increases the amount of band tension.

The Reverse Cluster 6 Pause Lower Body Action Training article and example videos is excellent material to review. The glutes and hamstrings are often more weak than the quadriceps when Dr. Serrano is assessing new patients at his office in Pickerington just outside of Columbus Ohio.

Execution Tips

Start with low tension bands that are appropriate for this type of exercise. Weak bands or resistance cords will snap and should not be used. Get the glutes as high as possible and contract the glutes together on top of the movement. Gradually increase band tension, but do not sacrifice range of motion.