Exercise Guide
Banded Glute Bridge
A glute bridge with a band around the knees, so the glutes have to press out as well as up. The band answers the usual complaint that bodyweight bridges stop being hard.
BeginnerStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
HamstringsCore
How to Perform
- 1
Loop a band around both legs just above the knees and lie on your back with your knees bent, feet flat.
- 2
Press your knees out against the band and hold that width.
- 3
Drive through your heels to lift your hips until your body forms a line from knees to shoulders.
- 4
Squeeze at the top, then lower until your hips just touch the floor.
Tips
- ★Do not let the knees cave as you fold at the bottom - the band is doing nothing if you stop resisting it.
- ★Ribs down at the top. Arching the lower back fakes the height.
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