glutes beginnerAI Tracked

Band Glute Bridge

Glute bridge with a resistance band around your knees. Forces the glutes to work harder to push knees out. Activates both gluteus maximus and medius simultaneously. Perfect warm-up exercise before heavy lower body work. Can be done anywhere with a single band.

How to Do Band Glute Bridge: Step by Step

  1. Band just above knees, feet hip-width
  2. Push knees outward against the band
  3. Bridge up squeezing glutes at top
  4. Lower with control, keep tension on band

Common Mistakes to Avoid

  • Letting knees cave inward
  • Not squeezing glutes at the top
  • Rushing through reps

Band Glute Bridge Tips

  • The band forces glute medius activation — you'll feel the side glutes burn
  • Great warm-up before squats, deadlifts, or hip thrusts
  • Try pulsing at the top for extra glute activation

Muscles Worked

gluteshamstrings
Equipment resistance band
Tracking Count reps

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