Banded Glute Bridges: The Ultimate Guide for Stronger Glutes

Glute Exercise / Glute Bnad / Glute Bridge

Glute bridges are intermediate-level core exercise that targets the glutes and hamstrings. They are simple and can be added to your regular workout routine. With this easy video tutorial, you’ll see how to do a glute bridge with a band!

What is a Glute Bridge?

A glute bridge with bands is a compound exercise that targets the glutes, hamstrings, and lower back.
The glute bridge is performed by lying on your back with feet flat on the ground, arms extended overhead, and legs bent at 90 degrees. You then lift your hips off the ground and hold for two seconds before lowering them back to the starting position.

The glute bridge can be done with or without a band. Band resistance helps you to activate more muscle fibers and build tension in the target area. If you’re new to this exercise, start with 3 sets of 10 repetitions and increase as needed.

Banded Glute Bridges

Banded glute bridges are a highly effective exercise for building strength and size in the glutes, also known as the buttock muscles. They are easy to perform, require minimal equipment, and can be done anywhere, making them a popular exercise for those looking to tone their lower body.

We’ll dive into everything you need to know about banded glute bridges, including the benefits, proper form, variations, and tips to maximize their effectiveness.

Benefits of Banded Glute Bridges:

Banded glute bridges offer several benefits, including:

  1. Strengthening the glutes: Banded glute bridges target the gluteus maximus, which is the largest muscle in the glute group. Strengthening this muscle can improve your posture, stability, and overall athletic performance.
  2. Improving hip mobility: Banded glute bridges help improve hip mobility, which is essential for performing exercises like squats and lunges with proper form. Improving hip mobility can also reduce the risk of injury.
  3. Increasing muscle activation: Adding resistance bands to your glute bridges increases the resistance and, therefore, the muscle activation. This can help increase muscle growth and strength.

Proper Form for Banded Glute Bridges:

To perform banded glute bridges with proper form, follow these steps:

  1. Lie on your back with your knees bent, feet flat on the floor, and the resistance band placed just above your knees.
  2. Tighten your glutes and core muscles.
  3. Lift your hips off the ground, squeezing your glutes at the top of the movement.
  4. Hold for a few seconds, then lower your hips back down to the starting position.
  5. Repeat for the desired number of reps.
Video by Peak Form Health Center

Variations of Banded Glute Bridges:

To keep your workouts challenging and prevent boredom, here are some variations of banded glute bridges that you can try:

  1. Single-leg glute bridges: Lift one leg off the ground and perform the exercise as usual.
  2. Frog pumps: Lie on your back with your knees bent and the soles of your feet together. Perform the exercise as usual.
  3. Elevated glute bridges: Place your feet on an elevated surface, such as a bench, to increase the range of motion.

Tips for Maximizing the Effectiveness of Banded Glute Bridges:

Here are some tips to help you get the most out of your banded glute bridge workouts:

  1. Use a variety of resistance bands: Using different resistance bands can provide varying levels of resistance, keeping your workouts challenging and effective.
  2. Incorporate other glute exercises: While banded glute bridges are an excellent exercise, incorporating other glute exercises like squats and lunges can help you build a well-rounded lower body.
  3. Increase resistance gradually: As you get stronger, gradually increase the resistance to continue challenging your muscles.

Banded glute bridges are an excellent exercise for building strong, shapely glutes. By following proper form, incorporating variations, and maximizing the effectiveness of your workouts, you can achieve your glute-building goals in no time.

Video by Airrosti Rehab Centers hip bridge with band

How to do a Glute Bridge Exercise with Band?

A glute bridge with a resistance band is a great way to work your glutes and hamstrings.

To do the exercise:

1. Position yourself on the ground with your feet flat and shoulder-width apart. Your palms should be facing forward, and your shoulders should be relaxed.
2. Place one band around each ankle, so they are tightly closed together.
3. Drive your heels into the ground, and brace your core as you lift your torso up until your hips and shoulders align with each other (your back should stay flat). Hold for two seconds, then slowly lower yourself to the ground. Repeat eight times on each side.

Video by Physio Fitness | Physio REHAB | Tim Keeley banded glute bridge

Benefits of Glute Bridge Exercise with Band

Glute bridges are a great way to target your glutes and hamstrings. They also help improve your balance and stability.

Start leaning against a sturdy band and extending your legs straight out in front of you to perform glute bridges. Keep your back straight and squeeze your glutes as you lift your hips up until your thighs are parallel to the ground. Slowly lower your hips down to the starting position. Repeat the exercise for the desired number of repetitions.

Video by Back Intelligence knees bent

Risks of Doing The Glute Exercise With a Band

The glute bridges exercise is one of the most popular exercises for the butt and glutes. However, there are risks to doing this exercise with resistance bands.

1-One risk is that the band could become twisted or distorted, putting your spine at risk of injury. Additionally, if the band becomes too tight, it can cause muscle pain and discomfort.
2-If you are considering using a band while performing this exercise, talk to your doctor first to ensure it is safe for you.
3-Please do not hesitate to contact us if you have any questions or concerns about the glute bridge exercise with a band hip bridge.


If you’re looking to add some glute bridge exercise to your routine, using a band can be a great way to do it. This type of band workout is especially effective because it allows you to target multiple muscles in the same area, making it more challenging and time-effective than traditional exercises that work just one muscle group at a time. Give this band glute bridge exercise a try next time you feel drained after an intense cardio or strength training session!

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