Banded Glute Bridge tutorial
The banded glute bridge is a bridge variation where band tension across the hips adds extra load to the glutes. It suits beginners at home or in the gym.
How to perform
- Lie down and set the band across your hips with both ends anchored securely.
- Bend your knees with feet flat on the floor; keep your hands at your sides or holding the band.
- Keep your shoulders on the ground and drive through your heels to lift your hips.
- Squeeze your glutes at the top and hold for a second against the band.
- Lower your hips slowly without fully dropping.
- Complete all reps with control.
Breathing: Exhale as you lift your hips and inhale as you lower.
Key tips
- Keep the band over your hip bones so it does not slide.
- Keep your chin slightly tucked.
- Push through your heels.
Common mistakes
- Lifting too high and over-arching the lower back.
- Letting the shoulders come off the floor.
- Using an insecure band that slips.
Safety: Anchor the band firmly so it cannot snap loose. Reduce the height if you feel lower back pain.
GlutesPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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