Banded Glute Bridge March

LegsResistance Band

This exercise strengthens the glutes and hamstrings unilaterally. The resistance band forces extra stability to keep your pelvis level.

How to do it

1Loop a band around your feet, lie on your back, bend your knees, and plant your feet flat on the floor.

2Drive your hips up by squeezing your glutes until your body forms a straight line from shoulders to knees.

3Keep your pelvis level, lift one foot off the floor, and pull your knee toward your chest.

4Slowly lower your foot back down, keeping your glutes engaged and hips square.

5Repeat on the other leg, marching in an alternating rhythm.

Common mistakes

Arching your lower back — cuts off glute engagement and overloads the spine.

Tilting your pelvis to the side when lifting a leg — shows a loss of stabilizer muscle control.

Rushing the tempo — reduces target muscle activation and degrades control.

Breathing

Exhale as you pull your knee to your chest, and inhale as you return your foot to the floor.

Make it harder or easier

To regress, use a lighter band or perform with body weight; to progress, use a stiffer band or hold the top position longer.

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.