Banded Glute Bridge
A glute bridge with a mini band just above the knees, pressing the knees outward as you lift. It adds gluteus medius work to the bridge.
Primary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
Secondary muscles
- Hamstrings
- Hip Abductors
- Sets
- 3
- Reps
- 15–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent, feet flat hip-width apart and a mini band just above your knees.
Press your knees out slightly against the band.
Drive through your heels to lift your hips.
Squeeze your glutes at the top while keeping tension on the band.
Lower slowly and repeat.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Knees push out
Heels down
Squeeze and hold
Common mistakes
Knees caving in
Arching the back
Losing band tension at the bottom
Safety notes
Place the band above the knees, not on the joint.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.