Band Glute Bridge
The Band Glute Bridge mainly works the glutes & hips, with help from the hip abductors (outer thighs), hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Band Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Hamstrings; Spinal Erectors (erector spinae)
How to do the Band Glute Bridge
Setup
Place a resistance band around your thighs, just above your knees.
Lie flat on your back on a Yoga mat with your knees bent and feet planted firmly on the floor at hip-width distance.
Place your arms by your sides with palms facing down for stability.
Movement
Push through your heels to lift your hips off the floor, engaging your glutes and driving your knees outward against the resistance of the band.
Continue lifting until your body forms a straight line from your shoulders to your knees.
Squeeze your glutes tightly at the top of the movement for one second.
Lower your hips slowly with control back down to the starting position without fully resting the glutes on the ground before the next repetition.
Form Tips
Keep your chin tucked toward your chest to maintain a neutral spine.
Avoid arching your lower back at the top; focus the intensity on the glute muscles.
Maintain constant tension on the band throughout the entire movement.
Band Glute Bridge FAQs
What muscles does the Band Glute Bridge work?
The Band Glute Bridge mainly works the glutes & hips, with help from the hip abductors (outer thighs), hamstrings and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Band Glute Bridge?
None. The Band Glute Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Band Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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