Videos
Instructions
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place a resistance band just above your knees.
- Keep arms relaxed by your sides, palms down.
- Engage your core and press through your heels to lift your hips off the ground.
- Raise your hips until your body forms a straight line from shoulders to knees.
- Hold briefly at the top while maintaining band tension.
- Lower your hips slowly back to the floor and repeat.
Technical Tips
- Avoid overarching your lower back; keep core engaged.
- Push knees outward against the band throughout the movement.
- Ensure heels stay grounded for proper glute activation.
- Keep your neck relaxed and gaze upward.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you push through your heels and raise your hips.
- Inhale at the top position.
- Exhale slowly while lowering your hips back down.
Medical restrictions
- Avoid if experiencing lower back pain or disc-related injuries.
- Consult a physician if recovering from hip or knee surgery.
- Not recommended for individuals with sacroiliac joint dysfunction.
The Banded Bridge Pose is a foundational lower-body exercise that effectively targets the glutes while enhancing hip stability and core engagement. Ideal for beginners and advanced athletes alike, this exercise uses a resistance band placed above the knees to increase tension and muscle activation during the hip lift. As you press through your heels to elevate the hips, the band forces the abductors to engage, helping to strengthen the gluteus medius and improve overall hip alignment. This movement is commonly used in warm-ups, injury prevention routines, and strength training programs focused on posterior chain development. Its simplicity, combined with its effectiveness in isolating the glutes and promoting better posture, makes it a staple in fitness disciplines such as Pilates, Yoga, and strength conditioning. The Banded Bridge Pose also supports mobility and functional movement, making it an excellent choice for those seeking to improve everyday performance or recover from sedentary lifestyles. With no heavy equipment required, it can be performed virtually anywhere with minimal setup, offering both convenience and results.
What muscles do I work with the Banded Bridge Pose?
The Banded Bridge Pose primarily targets the glutes, while also engaging the hamstrings, hip abductors, and lower back muscles for stability and control.
Can I do the Banded Bridge Pose without a resistance band?
Yes, you can perform a bodyweight version of the bridge, but using a band adds extra resistance and helps activate the hip abductors more effectively.
Is the Banded Bridge Pose good for beginners?
Absolutely. It's a beginner-friendly exercise that helps build glute strength, core stability, and hip mobility without the need for heavy equipment.
How often should I do the Banded Bridge Pose?
You can safely include the Banded Bridge Pose in your routine 2–4 times per week, depending on your training goals and recovery needs.
What’s the best way to keep the band from rolling during the exercise?
Use a thick, fabric resistance band and maintain outward knee pressure throughout the movement to prevent the band from rolling up.