Banded Kettlebell Sit to Stand

• CATEGORY

  Glute Activation

  Functional Strength

  Lower Body Development

  Hip Stability

• EQUIPMENT NEEDED

  Box or Bench

  Glute Loop

  Kettlebell or Dumbbell

• LEVEL

  All Levels

Overview

The Banded Kettlebell Sit to Stand is a fundamental movement pattern that builds foundational strength in the hips, quads, and glutes. By combining the added resistance of a glute loop and a kettlebell, this variation increases glute med engagement and core activation, making it a powerful primer or strength tool for all levels.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Quadriceps

SECONDARY:

• Gluteus medius

• Hamstrings

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Sit upright on a box or bench with a glute loop just above the knees and a kettlebell or dumbbell held at chest level in a front rack position.

2. Keep feet flat and about hip-width apart, knees driving out slightly into the band.

3. Brace your core, engage your glutes, and push through your heels to stand tall.

4. Squeeze the glutes at the top of the movement without hyperextending the lower back.

5. Slowly reverse the motion by sitting back down with control, maintaining tension on the band.

6. Reset and repeat for prescribed reps.

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Benefits

• Reinforces hip drive and glute engagement

• Improves control and strength through sit-to-stand pattern

• Builds lower body resilience in real-life movement

• Enhances pelvic stability and coordination

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COACHING CUES

• Push your knees out into the band as you stand

• Drive through your heels and squeeze at the top

• Control the way down, don’t plop down

• Keep your chest tall and your core tight

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Notes

The Banded Kettlebell Sit to Stand is more than just a basic get-up, it’s a targeted builder of strength and control in the lower body. By reinforcing everyday movement mechanics with added resistance, this drill enhances hip function, glute recruitment, and total-body coordination.