Exercise guide
Banded Glute Bridge
The Banded Glute Bridge adds a loop band to a standard floor bridge. The glutes extend the hips while also pressing the knees outward against the band. The hamstrings assist, and the torso remains supported on the floor throughout the exercise.
Training context
Before adding the Banded Glute Bridge
This exercise can be used during a lower-body warm-up, as direct glute training, or near the end of a workout. Band resistance adds an outward-pressure challenge without requiring a heavy external load.
Place the band above the knees where it can remain flat and secure. Your feet should be close enough that you can raise the hips without sliding or feeling the movement mainly in the hamstrings.
Technique overview
Keep tension on the band
Lie on your back with your knees bent and feet planted. Press the knees slightly outward before lifting the hips. Drive through the feet, raise the hips until the torso and thighs form a controlled line, and squeeze the glutes briefly. Lower slowly while keeping the knees from collapsing inward or the lower back from arching.
Treat this as an overview and use a range, pace, and setup you can control.