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Resistance Band Glute Bridge
Resistance band glute bridge that targets glutes, hamstrings, and core for strength and stability; provides constant tension to enhance hip extension and abduction.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
5/10Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back with knees bent and feet flat on the floor hip-width apart. Place a loop resistance band just above your knees and press knees outward to create tension.
- Engage your core and squeeze your glutes.
- Drive through your heels to lift your hips toward the ceiling, pressing knees outward against the band.
- Form a straight line from shoulders to knees at the top.
- Hold the squeeze for one second.
- Slowly lower your hips back toward the floor, maintaining band tension.
- Keep glutes engaged without fully relaxing.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Press knees outward
- Drive through heels
- Keep core tight
- Avoid arching back
Breathing
Inhale as you lower your hips; exhale as you lift and squeeze at the top while bracing your core.
Tempo
3-1-2
Range of Motion
Lift hips until your body forms a straight line from shoulders to knees; lower until hips nearly touch the floor without losing tension.
Safety
Safety Notes
- Avoid if you have acute lower back or knee pain
- Do not hyperextend your lower back
- Use appropriate band resistance to maintain form
- Engage core to protect spine
- Inspect band for damage before use
- Consult a professional if unsure
Spotting
No spotter needed; perform in a clear space with mat for comfort.
Common Mistakes
- Allowing knees to cave inward
- Arching lower back
- Using momentum instead of control
- Lifting too high causing hyperextension
- Not engaging core
- Pushing through toes instead of heels
When to Avoid
- Acute lower back pain
- Acute knee pain
Flexibility Needed
- Adequate hip mobility for extension
- Ankle dorsiflexion for foot positioning
Build Up First
- Mastery of bodyweight glute bridge
- Basic core engagement competency
Also known as
Banded Glute Bridge, Glute Bridge with Band, Resistance Band Hip Bridge
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