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Resistance Band Glute Bridge
A bodyweight hip extension movement performed with a loop resistance band above the knees. It effectively targets the glutes and hip abductors for stability and muscle hypertrophy.
About Exercise
Equipment
Bands, Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs
Accessory Muscles
Calves
Popularity Score
8
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
Abductors
7/10Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-90 seconds • Rest briefly between sets to maintain glute pump.
How to Perform
Lie supine with knees bent and feet flat, hip-width apart. Place a resistance loop band around both legs, just above your knees. Position your hands flat on the floor or across your chest.
- Brace your core and drive your hips upward, pressing your knees outward against the band.
- Squeeze your glutes tightly at the peak, forming a straight line from shoulders to knees.
- Maintain outward tension against the band throughout the movement.
- Slowly lower your hips back down toward the floor without fully relaxing.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Squeeze the glutes hard.
- Knees press against the band.
- Hips up to the sky.
- Maintain core brace.
- Push through your heels.
Breathing
Inhale as you lower your hips, and exhale forcefully while pressing up and squeezing the glutes.
Tempo
2-1-1
Range of Motion
Raise hips until the torso and thighs form a straight line, avoiding excessive lower back arching.
Safety
Safety Notes
- Avoid this exercise if you have acute knee or lower back pain.
- Ensure movement comes from the glutes, not excessive lumbar extension.
Spotting
Not recommended. This is a bodyweight stability/hypertrophy exercise.
Common Mistakes
- Allowing the knees to cave inward.
- Hyperextending the lower back at the top.
- Lifting the heels off the floor.
- Dropping the hips quickly on the eccentric.
When to Avoid
- Acute knee or hip joint pain.
- Uncontrolled lower back pain.
Build Up First
- Ability to maintain neutral spine position.
Also known as
Banded Glute Bridge, Mini Loop Band Hip Thrust, Glute Bridge Abduction
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