Glute bridge with band

Glute bridge with band

The glute bridge with a band is a highly effective exercise that targets the glutes, hamstrings, and core while using a resistance band to intensify muscle engagement. By placing a band around your thighs just above the knees and performing the standard glute bridge, this movement activates the gluteus medius, helping to improve hip stability and correct muscle imbalances.

Athletes and fitness enthusiasts will benefit from the increased glute activation provided by the band, which helps enhance lower body strength and build functional movement patterns for sports like running, weightlifting, and cycling. The band also promotes proper knee alignment, preventing them from caving inward and reducing injury risk during activities like squats and lunges.

This exercise is versatile and can be easily adjusted for different fitness levels by varying the band’s resistance or adding weights. Incorporating the glute bridge with a band into your training routine will boost hip stability, promote better posture, and support stronger, more balanced lower body strength for peak performance.

Instructions forthe glute bridge with a band: 

  1. Wrap a resistance band around your knees
  2. Lie on your back with your knees bent and feet flat
  3. Lift your toes so that only the heel remains on the floor
  4. Tilt your pelvis back so that your low back is flat
  5. Squeeze your glutes, pushing your heels into the floor and lifting your hips into the air
  6. Hold the top position for a 3+ count and return


Common Errors:  

  • Not keeping your low back flat. Many people sacrifice movement at the hip for movement at the low back. The easiest fix for this is to tilt your pelvis back


Progressions / Regressions:

If this is too challenging:

  • Remove the band

If you want more of a challenge:

  • Use a stronger band
  • Rest a kettlebell, plate, or other weight on your lap

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