Smart Workout Diary

Band Glute Bridge

The band glute bridge is a floor-based hip-extension exercise performed with a resistance loop around the thighs. It primarily trains the glutes while the hamstrings assist, and the band adds outward hip pressure to challenge hip control. It supports lower-body strength and controlled hip extension.

Demonstration

Demonstration: Band Glute Bridge

Instructions

  1. Lie on your back with your knees bent, feet flat on the floor, and a resistance loop around both thighs above the knees.
  2. Place your feet about hip-width apart and let your arms rest by your sides.
  3. Brace your torso, gently press your knees outward into the band, and drive through your feet to lift your hips.
  4. Raise your hips until your torso and thighs form a straight line, keeping your knees aligned with your feet.
  5. Lower your hips under control to the floor and repeat without letting the band pull your knees inward.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Hip Abductors
Type
Strength
Mechanics
Isolation
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Resistance Loops
Difficulty
Beginner

Technique tips

  1. Use a band resistance that lets you keep your knees tracking over your feet throughout the movement.
  2. Keep your ribs down and avoid arching your lower back to lift higher.
  3. Press through your whole foot rather than shifting pressure only to your toes.
  4. Pause briefly at the top by squeezing your glutes, then lower smoothly.
Exercise library