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.
BEGINNER
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.
Instructions
- Start by lying on the floor with your arms at a 45-degree angle to your torso. Connect your hips, tense your buttocks, and place your heels on the floor.
- Then lower your hips to the starting position and repeat as many times as you like.
Tips
- Make sure your lower back doesn't arch as you extend your hips; you should focus on squeezing your glutes and tilting your pelvis back a little.
- Ideally, you should prioritize a straight line from the knees to the shoulders at the peak of the contraction.
- Focus on exhaling as you lift your hips. You shouldn't feel any movement in your lower back.
Alternative Exercises
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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