Banded Glute Bridge
GlutesIsolationLegsResistance BandBeginner
Glute bridge with a mini-band above the knees that adds abduction tension and also activates the gluteus medius.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Place a mini-band just above your knees.
- 2.Lie on your back with knees bent and feet planted.
- 3.Push your knees outward against the band.
- 4.Lift your hips by squeezing your glutes.
- 5.Lower under control, keeping the lateral tension.
Common mistakes
- ●Letting the knees cave inward
- ●Pushing with the lower back
- ●Losing band tension on the way down
- ●Hyperextending the lower back at the top
Proper technique
Keep constant pressure against the band through the whole range. The hips rise through the glutes. Squeeze both gluteus maximus and medius at the top.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
Secondary
- Hamstrings