Banded Glute Bridges (How To, Benefits & Modifications)

Banded Glute Bridges are a simple yet effective exercise for strengthening the glutes and hamstrings. By adding a resistance band, this movement activates the glute muscles even more, helping to improve hip stability and strength. It’s perfect for beginners and a great warm-up or accessory exercise for advanced lifters.

Primary Muscles Worked: Glutes, Hamstrings
Secondary Muscles Worked: Core, Lower Back
Equipment Needed: Resistance Band

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Step-by-Step Instructions

1. Set-Up:
   • Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
   • Place a resistance band just above your knees.
   • Rest your arms at your sides with your palms facing down.
2. Execution:
   • Press your lower back into the ground and engage your core.
   • Drive through your heels to lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
   • Squeeze your glutes hard at the top of the movement, ensuring your knees stay pushed outward against the band to prevent them from caving in.
   • Lower your hips back down slowly to the starting position without letting your glutes fully relax.
3. Tips for Proper Form:
   • Keep your ribcage down and avoid arching your lower back.
   • Focus on driving through your heels to engage your glutes more effectively.
   • Maintain tension on the band throughout the entire movement.

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Key Benefits

• Strengthens and activates the glutes, improving hip power and stability.
• Helps counteract prolonged sitting by stretching and strengthening the posterior chain.
• Builds a foundation for more advanced hip-dominant exercises like deadlifts or hip thrusts.

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Modifications and Variations

• Easier Option: Perform the glute bridge without a resistance band to master the movement first.
• Harder Option:
  • Use a heavier resistance band.
  • Add a weight (e.g., dumbbell or barbell) on your hips for increased difficulty.
  • Perform single-leg glute bridges for an extra challenge.

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Common Mistakes

• Arching the Back: Keep your core engaged to avoid overextending your lower back.
• Letting Knees Cave In: Actively press your knees outward against the band throughout the exercise.
• Relying on Momentum: Use controlled movements to maximize glute engagement.

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Reps and Sets Recommendations

• For Beginners: 3 sets of 12–15 reps with a light band.
• For Strength: 3–4 sets of 8–12 reps with a heavier band or added weight.
• For Endurance: 2–3 sets of 15–20 reps with moderate resistance.

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