Resistance-Band Side Glute Bridge Tap

Starting Position:

1. Lie on your back on a mat or comfortable surface.

2. Bend your knees and place your feet flat on the ground, hip-width apart. Your feet should be about a foot away from your glutes.

3. Place the resistance band just above your knees, ensuring it is snug but not too tight.

4. Rest your arms at your sides, palms facing down.

Movement Instructions:

1. Lift Your Hips:

• Press through your heels and squeeze your glutes to lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.

2. Hold and Engage:

• At the top of the bridge, hold for a moment and engage your core. Ensure that you are not arching your lower back.

3. Side Tap:

• While holding the bridge position, extend your right leg out to the side, tapping your foot on the ground or hovering above it. Focus on keeping tension in the resistance band.

• Return your right foot to its original position.

4. Repeat on the Other Side:

• Perform the same side tap with your left leg.

5. Lower Your Hips:

• Slowly lower your hips back down to the mat, returning to the starting position.

6. Repetition:

• Complete 10–15 repetitions on each side for 2–3 sets, resting as needed.

Tips for Success:

• Keep your shoulders relaxed and your core engaged throughout the movement.

• Make sure your knees are aligned over your ankles as you perform the taps to avoid strain.

• Focus on slow and controlled movements to maximize engagement of your glutes and avoid using momentum.