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Band Glute Bridge 5s · no sound

Band Glute Bridge

A floor glute bridge with a loop band above the knees, adding an abduction demand to ordinary hip extension.

Primary muscle
Glutes
Equipment
Resistance band
Difficulty
Beginner
Movement
Hinge, Isolation
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How to do it

  1. Loop a resistance band around both legs just above the knees.
  2. Lie on your back with your knees bent and feet flat, hip width apart.
  3. Set your arms at roughly 45 degrees from your torso and brace your abdominals.
  4. Press your heels down and lift your hips while pushing outward against the band.
  5. Stop when your knees, hips and shoulders form a straight line, then squeeze the glutes.
  6. Lower your hips back toward the floor under control and repeat.

Common mistakes

  • Arching the lower back at the top instead of finishing with the glutes, which loads the lumbar spine.
  • Letting the knees collapse inward against the band, which removes the abduction demand.
  • Pushing the knees out past the outside of the feet, which twists the knee joint.
  • Placing the feet too far from the glutes, which shifts the work to the hamstrings.

Muscles worked

Primary
Glutes
Secondary
AbsHamstrings

Same movement, other equipment

B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight Barbell Glute Bridge Intermediate Barbell Glute Bridge Glutes Barbell Barbell Hip Thrust Intermediate Barbell Hip Thrust Glutes Barbell Dumbbell Single Leg Hip Thrust Intermediate Dumbbell Single Leg Hip Thrust Glutes Dumbbell

Similar exercises

Band Good Morning Intermediate Band Good Morning Glutes Resistance band Band Pull-Through Intermediate Band Pull-Through Glutes Resistance band Band Romanian Deadlift Beginner Band Romanian Deadlift Glutes Resistance band Band Hip Abduction Beginner Band Hip Abduction Glutes Resistance band Band Squat Beginner Band Squat Glutes Resistance band

Good to know

What muscles does the Band Glute Bridge work?
Mainly the glutes. It also works the abs and hamstrings.
What equipment do you need for the Band Glute Bridge?
It uses a resistance band. Without it, the B-Stance Hip Thrust and the Barbell Glute Bridge train the same muscles the same way.
Is the Band Glute Bridge good for beginners?
GymVim rates it beginner.

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