Banded Glute Bridge
- Reps
- 8–12
- Kit
- Band
How to do it
- 1
Lie on your back with a loop band just above your knees, knees bent and feet flat about hip-width apart.
- 2
Breathe in and press your knees out lightly against the band.
- 3
Breathe out as you press through your feet and lift your hips until your shoulders, hips and knees make one line.
- 4
Breathe in as you lower your hips slowly, keeping the band tight.
Where you should feel it: Your glutes doing the lifting.
What your coach says mid-set
- “Press your knees out into the band”
- “Breathe out as your hips lift”
- “Squeeze your glutes at the top”
Common mistakes
Knees dropping in against the band
Press your knees out the whole time so the band stays stretched.
Arching your lower back at the top
Stop the lift where your glutes squeeze. Your hips rise, not your back.
Pushing through your toes
Keep your whole foot down and drive through your heels.
Felt it somewhere else?
Where did you feel it?
Lift a little less high and squeeze your glutes before your hips rise. Your glutes lift you, not your back.
Move your feet a little closer to your hips and keep pressing out into the band.
Other versions
- Glute Bridge
- Staggered Glute Bridge
- Single-Leg Glute Bridge
- Long-Lever Glute Bridge
- Bench Elevated Glute Bridge
- Dumbbell Glute Bridge
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