Banded Glute Bridge

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus
• Gluteus Medius

Helps

• Tensor Fasciae Latae
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• Transversus Abdominis
• Vastus Lateralis

Equipment

• Resistance Band

Technique

1. Place a loop band just above your knees and lie on your back with knees bent and feet flat, hip-width apart.
2. Press your knees out against the band.
3. Drive through the heels and lift your hips until the body is a line from shoulders to knees.
4. Squeeze the glutes for a second at the top.
5. Lower slowly without letting the knees fall in.

Cues

• Keep constant tension on the band throughout.
• Press through the heels and keep the ribs down.
• Do not hyperextend the lower back at the top.

Common mistakes

• Letting the knees collapse inward.
• Over-arching the lower back at the top.
• Pushing through the toes instead of the heels.

Alternatives

• Glute Bridge
• Banded Glute Bridge with Abduction