Standing Glutes Exercise: Clock-Face Drill

In this video, I’m going to show you a simple but super-effective resistance band exercise to target your glutes. Strengthening the hip region is so important for us runners.

All you’re going to need for this exercise is a mini resistance band, or a tied theraband, placed around the lower third of your shins.

You’ll also need a step, as you can perform this exercise without a little bit of elevation, but it’s easier done off a step of sorts.

With the band in place, stand on the edge of the step, but be sure to maintain a slight bend in the standing knee, rather then snapping your knee back into full extension.

Imagine your standing in a clock face; ahead of you is 12 o’clock, 6 o’clock behind you.

Engage your core, sand gently clench your butt.

Then If you’re standing on your left leg, as I am here in the video, pull your right foot out towards 3 o’clock for six reps, then 4 o’clock for six reps, then 5 o’clock then 6 o’clock, each for six reps.

Aim to do this 2-3 times through on each leg.

You should begin to feel the effort around your hips, in your glutes after a handful of reps.

Also, don’t be reluctant to use a wall for stability if you feel like you need it. The exercise is more about Glute activation than balance – in fact – you need sufficient ability in the movement to help you engage the right muscles. So feel free to start with the wall, then ween yourself off it.

If you’re looking for more resistance band exercises, be sure to check out this video Holly and I shot last summer…

Mini Resistance Band Workout << Watch Now

…and if you’re looking for a great free programme to help you transform your running and bulletproof yourself from those training niggles, check out our 30 Day Challenge.

Last updated on March 2nd, 2021.


  1. Hi James,
    I have a question regarding to standing glutes Clock face drill. Should I feel my glute working on the standing leg or the one pulling the band. Currently, I am feeling it working on my standing leg.

    Also, on a slight different topic is there a strength/rehab training for a pull adductor. As I have over stretch it when it did the frog exercise movement. Discomfort from pelvic toward inner knee.

    Many Thanks

  2. Hi James,

    Great article & I fear I’ve picked up a few of these bad habits – any hints to stop “bouncing” apart from bricks in my trainers 😩😩😩