Band Glute Bridge
- Beginner
- Resistance band
The band glute bridge is the standard floor bridge with a loop band sitting just above the knees. You lie on your back with the feet flat and hip width apart, press the heels down, and lift the hips until the body forms a straight line from knee to shoulder. Pushing outward against the band throughout recruits the gluteus medius alongside the gluteus maximus, which is why it is used as an activation drill. The hamstrings assist and the abdominals stop the lower back arching at lockout.
How to do the Band Glute Bridge
- Loop a resistance band around both legs just above the knees.
- Lie on your back with your knees bent and feet flat, hip width apart.
- Set your arms at roughly 45 degrees from your torso and brace your abdominals.
- Press your heels down and lift your hips while pushing outward against the band.
- Stop when your knees, hips and shoulders form a straight line, then squeeze the glutes.
- Lower your hips back toward the floor under control and repeat.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings and Core
Why train it
- Recruits the gluteus medius as well as the gluteus maximus in one movement.
- Teaches hip extension without loading the spine or needing a bench.
- Works as a low cost activation drill before squat and hinge training.
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.
Frequently asked questions
What muscles does the Band Glute Bridge work?
The Band Glute Bridge trains the glutes as the main target. Expect the hamstrings and core to take some of the load as well.
What equipment do I need for the Band Glute Bridge?
The Band Glute Bridge needs a resistance band. Nothing beyond that is required to run the movement the way it is described above.
Is the Band Glute Bridge suitable for beginners?
Yes. The Band Glute Bridge is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Band Glute Bridge at home?
Yes, if you own a resistance band. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Band Glute Bridge should I do?
Three to five sets of 5 to 8 reps for strength, or 8 to 12 for size. A hinge is heavy on the lower back, so leave a rep in the tank and rest two to three minutes between sets.
What are good alternatives to the Band Glute Bridge?
Bodyweight Hip Abduction, Cable Bench Straight Leg Kickback, and Dumbbell Deadlift train the same primary muscles as the Band Glute Bridge. Pick whichever one matches the equipment in front of you.