Banded Glute Bridge
- Primary muscleGlutes
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Quads
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Adding a band just above the knees forces you to press outward against it while bridging, which brings the upper and side glute fibers into a movement that normally trains only hip extension. Load stays light, so the value is in that abduction hold, not the resistance; drive up without letting the knees drift inward.
How to do the Banded Glute Bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Place a resistance band just above your knees.
- Engage your glutes and core muscles.
- Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hips against the bar and should be squeezed hard at the top of every rep, where the tension is highest.
Secondary
- Hamstrings — The hamstrings assist the glutes and will take over if the feet are too far forward or the knees are too straight.
- Quads — The quads assist when the feet are closer to the hips and help hold the knees at a constant angle.
Common mistakes
- Overarching at the top — the finish is a flat line from shoulders to knees with the pelvis tucked; if the lower back arches, you have gone too far.
- Feet placed too far out — shins should be vertical at the top of the rep; if the heels are too far forward the hamstrings take over.
- Chin pointing at the ceiling — keep the chin tucked and the eyes forward so the ribs stay down and the glutes get the squeeze.
- Not pausing at the top — hold the lockout for a full count and squeeze the glutes hard on every rep, since that is the whole point.
Where it fits in a workout
Hip thrusts can be a main lift early in a glute day or an accessory after squats and deadlifts. Superset them with a band abduction or a leg curl.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without resistance band
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.