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Band: Resistance 3D Toe Reach

Beginner
Equipment
Glutes
Glutes
Glutes
Glutes
Abs
Abs
Abs
Abs
Hamstrings
Hamstrings
Hamstrings
Hamstrings
Equipment
Bands
Bands
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Push (Bilateral)

The Resistance Band 3D Toe Reach is a dynamic movement designed to activate and strengthen the glutes through multiple planes of motion. By incorporating a resistance band, the exercise challenges hip stability, balance, and control in all directions.

This movement works great as a glute-focused warm-up or as a standalone activation drill to fire up the lower body before strength training.

Key Benefits:

  • Activates glutes through multiple movement patterns
  • Improves hip and knee stability
  • Builds coordination, balance, and proprioception
  • Great for warm-up, rehab, or glute accessory work
  • Can help correct imbalances between left and right glute engagement
  1. Place a resistance band just above your knees and stand in an athletic stance—knees bent, hips back, chest tall.
  2. Shift your weight onto one leg and keep that leg stable and strong throughout the set.
  3. With the free leg, reach your toe forward, then to the side, then behind you—tapping the ground each time.
  4. Keep your hips and shoulders square—don’t twist.
  5. Complete all reps on one leg, then switch to the other.
  6. Focus on controlled movement and balance throughout the set.
  • 🦵 Stay balanced over your supporting leg—don't rock or shift between reps.
  • 🍑 Don’t let the stabilizing knee cave inward—keep tension in the band.
  • 🧠 Slight forward torso lean is ideal, with hips flexed more than 90°.
  • ⛓️ Avoid posterior pelvic tilt—your hips should stay neutral throughout.
  • ✋ Trouble feeling your glutes? Touch them with your hand and pause briefly at peak contraction.
  • 🔁 If one side feels weaker, perform extra volume on that side until balance improves.

💪 The resistance band 3D toe reach is a low-impact but highly effective way to wake up your glutes, improve movement quality, and lay the groundwork for stronger lower-body lifts. Add it to your warm-up and move better from rep one. 🚀

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