Band Glute Bridge
- Beginner
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The band glute bridge is done lying on your back with a band above your knees: you press your knees out against it while driving your hips up to a straight line. The outward tension adds extra glute and hamstring work to a basic bridge. It suits beginners training for reps at home or in the gym, mainly as a main lift.
- Muscles
- Glutes, Hamstrings
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Lie on your back, band just above your knees, feet flat.
- Press your knees slightly out against the band.
- Drive your hips up until your body forms a straight line.
- Squeeze your glutes at the top, lower with control.
Form cues
- Push through your heels, not your toes.
- Keep your ribs down instead of arching your lower back.
- Pause a beat at the top before lowering.
Common mistakes
- Knees cave in against the band. Drive your knees outward through the whole rep.
- Lower back arches instead of the glutes working. Tuck your ribs down and squeeze your glutes.
- Heels lift off the floor at the top. Keep your whole foot planted as you lift.
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