Videos
Instructions
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place a resistance band above your knees and rest your arms alongside your body.
- Engage your core and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees.
- Hold the top position, keeping constant tension on the band.
- Maintain the hold for the prescribed time without letting your hips drop.
Technical Tips
- Keep your knees aligned with your hips to maintain proper band tension.
- Avoid arching your lower back—focus on engaging glutes and core.
- Distribute pressure evenly across your heels to enhance glute activation.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you engage your glutes and hold the top position.
- Breathe steadily and controlled throughout the isometric hold.
Medical restrictions
- Lower back injuries
- Hip joint impingement
- Recent hamstring strains
The Banded Glute Bridge Hold is a foundational isometric exercise designed to strengthen the glutes, hamstrings, and core while enhancing hip stability. Using a resistance band placed above the knees, this static variation of the traditional glute bridge intensifies muscle engagement by adding lateral tension, activating the gluteus medius and hip abductors. Ideal for beginners and athletes alike, it helps correct muscular imbalances, supports pelvic alignment, and improves overall lower body endurance. Unlike dynamic repetitions, holding the contraction at the top of the bridge encourages neuromuscular control and deep tissue recruitment. This makes it an excellent addition to strength programs, warm-up routines, or rehabilitation protocols targeting the posterior chain. The Banded Glute Bridge Hold requires minimal equipment and space, making it perfect for home workouts and travel training. When performed with proper form, it contributes to better posture, reduces risk of injury in compound lifts like squats and deadlifts, and builds a solid foundation for explosive athletic movements.
What muscles does the Banded Glute Bridge Hold target?
The Banded Glute Bridge Hold primarily targets the glutes, with additional activation of the gluteus medius, hamstrings, hip abductors, and core stabilizers due to the resistance band.
Is the Banded Glute Bridge Hold good for beginners?
Yes, the Banded Glute Bridge Hold is a beginner-friendly exercise that helps develop foundational strength in the glutes and hips using only a resistance band.
How long should I hold the Banded Glute Bridge position?
For optimal benefits, aim to hold the Banded Glute Bridge position for 20 to 60 seconds per set, depending on your fitness level and training goals.
Can I do the Banded Glute Bridge Hold without a resistance band?
Yes, the exercise can be performed without a resistance band, but adding the band enhances glute and hip engagement by increasing lateral resistance.
Is the Banded Glute Bridge Hold effective for glute activation before workouts?
Absolutely, this exercise is highly effective as a glute activation drill, priming the muscles for compound lower body movements like squats and deadlifts.