Band Glute Bridge

GlutesResistance Band

The banded glute bridge isolates and strengthens the glutes, using band resistance to force knee abduction and peak muscular engagement.

How to do it

1Lie on your back with a loop band placed just above your knees, knees bent, and feet flat on the floor.

2Keep your arms at your sides and push your knees slightly outward to keep constant tension on the band.

3Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.

4Pause at the top and squeeze your glutes hard at peak extension.

5Lower your hips smoothly back to the floor while maintaining outer knee resistance.

Common mistakes

Overarching your lower back at the top instead of driving through your hips.

Letting your knees collapse inward, losing band tension and glute tension.

Lifting your heels off the ground, shifting the emphasis onto your quads.

Breathing

Exhale as you drive your hips up, and inhale as you lower back down.

Make it harder or easier

To make it easier, use a lighter resistance band or work with bodyweight only.

To make it harder, use a heavier band or hold a 3-second squeeze at the top of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.