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Banded Glute Bridge

A glute bridge with a loop band just above your knees, which makes the outer hip muscles work to keep the knees apart.

beginnermini bandmat

Banded Glute Bridge, start position
START
Banded Glute Bridge, end position
END
BEFORE YOU START1
  1. Slide the band to just above your knees.
HOW TO DO IT

Get into position

  1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  2. Put your heels close enough that you can just touch them with your fingertips.
  3. Rest your arms on the floor at your sides.
  4. Push your knees out a little so the band is tight.

Check: Your knees are bent, your feet are flat and close to your buttocks, and your lower back is relaxed on the floor. The band is tight.

Lift your hips

  1. Squeeze your buttocks and push through your heels to lift your hips.
  2. Stop when your body is a straight line from shoulders to knees and hold for a second.
  3. Keep pushing your knees out against the band at the top.

Check: Your body is a straight line from shoulders to knees, your buttocks are squeezed hard, and your ribs are not flared up. Your knees are still pushed out.

Lower slowly

  1. Lower your hips slowly back to the floor.

Check: Your hips are back on the floor and the band is still tight.

That is one rep. Repeat for your set.

Breathe out as you lift in about 1 second; squeeze at the top; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Banded Glute Bridge: muscles worked, front view
Banded Glute Bridge: muscles worked, back view

gluteshamstringsabductorscore

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Arching the lower back to get higher. Puts the work in the lower back instead of the buttocks. Fix: Stop at a straight line and squeeze the buttocks; tuck your ribs down.
  • Pushing through the toes. Fix: Press through the heels; lift your toes slightly if it helps.
  • Dropping the hips. Fix: Lower over 2 seconds.
  • Knees falling in and the band going slack. Fix: Push out against the band for the whole rep.
SAFETY1
  • Use a light band to start.
EQUIPMENT SETTINGS
  • mini band · placement: just above the knees
RELATED EXERCISES

easier: bodyweight glute bridge

variants: bodyweight glute bridge, banded clams

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