Band-Resisted Glute Bridge
A glute bridge with a long band stretched across your hips and pinned to the floor or rack on either side. Resistance builds as your hips rise, loading the lockout without a barbell.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Gluteus Medius
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent and feet flat, a long band across your hip crease anchored to heavy dumbbells or rack pegs on each side.
Hold the band in place on your hips with both hands.
Drive through your heels to lift your hips into the band.
Squeeze your glutes hard at the top with your ribs down.
Lower under control until your glutes lightly touch the floor.
Breathing: Exhale as you drive up, inhale as you lower.
Coaching tips
Heels down
Ribs down, hips up
Pause at the top
Common mistakes
Arching the lower back to get higher
Band sitting on the stomach instead of the hip crease
Rushing the lowering
Safety notes
Make sure both anchors are heavy enough not to slide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.