Videos
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Place a resistance band across your hips, anchored securely.
- Engage your core and press through your heels to lift your hips upward.
- Squeeze your glutes at the top, creating a straight line from shoulders to knees.
- Slowly lower your hips back to the starting position and repeat.
Technical tips
- Keep your core braced to protect your lower back.
- Do not overextend your hips; stop when your body forms a straight line.
- Push through your heels for maximum glute activation.
- Maintain tension on the band throughout the movement.
Breathing tips
- Inhale as you lower your hips toward the ground.
- Exhale as you press through your heels and lift your hips up.
Medical restrictions
- Avoid if experiencing acute lower back pain.
- Not recommended for individuals with hip joint injuries.
- Caution for those with recent abdominal surgery.
Description
The banded glute bridge is a highly effective lower-body exercise that specifically targets the glute muscles while also engaging supporting muscle groups. Using a resistance band adds external load and helps increase muscle activation, making this variation more challenging than the standard bodyweight bridge. This movement is particularly beneficial for improving hip stability, strengthening the posterior chain, and enhancing athletic performance in sports that require explosive hip extension. By pressing through the heels and maintaining tension on the band, the exercise promotes better glute recruitment, which can support posture and reduce the risk of lower back strain. The banded glute bridge is also a versatile exercise that can be performed at home or in the gym with minimal equipment, making it suitable for all fitness levels. It can be integrated into strength training programs, warm-ups, or rehabilitation routines. Regular practice of this exercise contributes to stronger glutes, improved hip mobility, and better balance, all of which are crucial for overall functional fitness and injury prevention. Whether the goal is muscle building, athletic conditioning, or general health, the banded glute bridge is a practical and efficient choice to add to a workout routine.
What muscles do banded glute bridges work?
Banded glute bridges primarily work the glutes, especially the gluteus maximus, while also engaging the hamstrings, hip abductors, and lower back for support.
Are banded glute bridges good for beginners?
Yes, banded glute bridges are beginner-friendly because they use bodyweight with added resistance, making them easy to learn while effectively strengthening the glutes.
How many banded glute bridges should I do?
For general strength and toning, aim for 3 sets of 12 to 15 repetitions. Adjust resistance and volume based on your fitness goals and training experience.
Do banded glute bridges help with lower back pain?
Yes, strengthening the glutes with banded glute bridges can help reduce lower back pain by improving hip stability and reducing stress on the lumbar spine.
Can I do banded glute bridges at home?
Absolutely, banded glute bridges require only a resistance band and a flat surface, making them an ideal home workout exercise with minimal equipment.