Banded Glute Bridge

The Banded Glute Bridge is a great exercise that focuses on the glutes, hamstrings and core. By using a resistance band around the thighs, you can increase muscle activation, particularly in the hips and seat, thereby building better strength and stability.

Correct Form and Technique

How to perform a Banded Glute Bridge correctly:

  1. Setup: Lie on your back with your feet flat on the ground, about hip-width apart, and your knees bent. Place a resistance band around your thighs, just above your knees.
  2. Starting position: Tighten the core muscles and press the lower back towards the ground. Hold your arms by the side of your body with your palms facing down.
  3. Lift: Press your hips up towards the ceiling by pushing through your heels. Make sure your body forms a straight line from your shoulders to your knees as you squeeze your glutes at the top.
  4. Lower: Slowly lower your hips back to the ground, without losing tension in the band.
  5. Breathe: Exhale as you lift your hips, and in as you lower them back down.

Common Errors

Avoid these common mistakes during a Banded Glute Bridge :

  • Overextension: Avoid lifting the hips too high, which can cause overload on the lower back. Make sure your hips stop when your body forms a straight line from your shoulders to your knees.
  • Knees that drop in: Make sure your knees don't drop in during the lift. Press your knees slightly outwards against the band to maintain proper form.
  • For quick execution: Perform the movement slowly and controlled to maximize activation of the gluteal muscles.

Modifications and Variants

For beginners, it may be a good idea to start without a resistance band to learn proper technique. Once you feel comfortable, you can add a band to increase the resistance.

A more challenging variation is a single-leg glute bridge, where you lift one leg and do the exercise with the other for extra intensity.

Repetitions and Sets

Aim for 3 sets of 12-15 repetitions . Focus on controlling the movement and really activating your glutes to get the most out of each repetition.

Exhale as you lift your hips, and in as you lower them back to the ground.

Back to blog