Resistance Band Glute Bridge

Muscles worked

Setup

1. Place a mini-band around your thighs, approximately two inches above your knees.
2. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
3. Position your feet close enough to your glutes so that your shins are nearly vertical at the top of the bridge.
4. Rest your arms at your sides and tuck your chin slightly to maintain a neutral spine.

How to do it

1. Exhale and brace your core, then drive through your heels to lift your hips toward the ceiling.
2. Push your knees outward against the resistance of the band throughout the entire ascent.
3. Squeeze your glutes hard at the top, forming a straight line from your shoulders to your knees without arching your lower back.
4. Inhale as you slowly lower your hips back to the floor with a controlled 2-second tempo.

Form checklist

• Keep constant outward pressure on the band to prevent your knees from caving inward.
• Maintain a posterior pelvic tilt (tuck your tailbone) to ensure the glutes do the work rather than the lower back.
• Keep your ribcage down and core engaged to prevent rib flare.
• Ensure your weight remains in your heels to maximize hamstring and glute recruitment.

Pro tips

• Pause for two seconds at the peak of the movement to maximize the mind-muscle connection and glute fiber recruitment.
• Imagine trying to pull your heels toward your shoulders without actually moving them to further intensify hamstring engagement.

Make it harder

• Perform the movement as a single-leg bridge by extending one leg straight out while the other drives the movement.
• Add a 'pulse' at the top of the movement by pushing your knees out against the band three times before lowering.

Frequently asked

What muscles does the resistance band glute bridge work?

The resistance band glute bridge primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the resistance band glute bridge?

The resistance band glute bridge uses resistance band.

Is the resistance band glute bridge good for beginners?

Yes. The resistance band glute bridge is a beginner-friendly movement and a strong foundation to build on.

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