Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
BEGINNER
Banded Glute Bridges
A lower-body activation exercise using a resistance band to increase tension on the glutes and hips during a lifted bridge position, improving glute strength, hip stability, and posterior-chain engagement.
Demonstration Video
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Target Muscles
Instructions
- Roll up a band over the knees and start lying on your back on the floor with your arms at a 45-degree angle to your torso.
- Make a bridge over your hips by squeezing your buttocks and bringing your heels to the floor.
- Push the band a little while you make the bridge.
- Lower the hips back to the starting position and repeat the desired number of repetitions.
Tips
- Make sure your lower back does not bend as you extend your hips; you should focus on tightening your buttocks and tilt your pelvis slightly back.
- Focus on exhaling as you raise your hips. There should not be any movement in your lower back.
- As you push the band, do not let your knees pass beyond the outside of your legs.
Alternative Exercises
Banded Glute Bridges w Hip Abductions
A glute-focused exercise that pairs a lifted bridge position with outward thigh pulses against a resistance band, enhancing glute max and medius activation, hip stability, and lower-body strength.
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
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