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

Related Exercises

90/90 Hip Stretch

90/90 Hip Stretch

90/90 Hip Stretch90/90 hip Stretch The 90/90 hip stretch is a powerful exercise designed to improve hip mobility, flexibility, and overall lower body function. This stretch targets the hip internal and external rotators, and the glutes, making it ideal for athletes...

Prone Angel

Prone Angel

Prone AngelProne Angel The prone angel is a powerful exercise designed to improve upper back strength, shoulder stability, and overall posture. Performed while lying face down, this movement mimics the motion of making snow angels. It specifically targets the scapular...

Band Pass Through

Band Pass Through

Band Pass ThroughBand pass through The band pass through, also known as the band shoulder pass through, is an effective exercise designed to improve shoulder mobility, flexibility, and stability. This exercise involves using a resistance band to perform a controlled,...

Related Posts

Building Accessory Programs – Part 6

Building an accessory program is a great idea if your training isn't well balanced or if you have specific goals that aren't being met. This article is the final part of a series all about how to build and implement accessory programs for functional training like...

Unilateral exercises: accessory programming part 5

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding unilateral exercises into your training with accessory...

Lateral movements: accessory programming part 4

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding lateral movements into your training with accessory programs...

Horizontal Pulling Movements – accessory programming part 3

Functional fitness programming often has a great deal of pulling movements.  Unfortunately programs like Crossfit neglect horizontal pulling in favor of vertical pulling.  For this reason, we recommend adding horizontal pulls to your accessory programming. To learn...

Rotation exercises – crossfit accessory programming part 2

Rotation exercises are key to generating power in movements like throwing or swinging and they also play an important role in muscle balance and healthy joint mechanics.  Unfortunately, they are often missing from many functional fitness programs like Crossfit.  If...

Anti-Rotation Exercises: Accessory Programming Part 1

Crossfit is a constantly varied fitness program that focuses on intense functional movements but it lacks some that may help you stay healthy. This post will help you learn how to program anti-rotation exercises into your accessory programs for Crossfit. Doing this...

The best mobility programs use these elements

Just like a diet needs a caloric deficit to make you lose weight, a mobility program needs certain things in order to help you move better.  In this article we will explore the top 5 things that the most effective mobility programs should have to be as effective as...

Banded Ankle Mobilization: Improve your ankle mobility

Banded ankle mobility mobilizations are simple and effective drills you can use to improve ankle range of motion.  Most of us could use more ankle mobility, especially those of us who sit most of the day and then try to train functional exercises like the squat....

Thoracic Extension Mobility: The Ultimate How To Post

Thoracic spine extension is a crucial spinal movement that is required for shoulder, neck, and low back health as well as athletic performance. In this article, I will discuss what thoracic mobility is, how to assess thoracic mobility, and what thoracic mobility...

Push Pull Ratio: Prevent Shoulder Injuries

What is a push-pull ratio? The push-pull ratio can help prevent shoulder injuries by helping you maintain a balance in the muscles around the shoulder girdle. It is exactly as it sounds- a ratio between how many pushes you are doing compared to how many pulls you are...

Follow Us On Social