Resistance Band Glute Bridge
How to do it
Starting position
- Place the band just above your knees.
- Lie on your back facing the ceiling and bend your knees.
- Set your feet hip-width apart and pull them in until your fingertips touch your heels.
- Push your knees outward to slightly stretch the band.
Movement
- Drive through your heels and lift your hips.
- Pause at the height where your knees, hips, and shoulders form a straight line.
- Squeeze your glutes at the top for about 1 sec.
- Lower slowly while resisting with your glutes, not your lower back.
Breathing
Exhale as you raise, and inhale as you lower.
Cautions
- If your knees cave inward, it defeats the purpose of using the band.
- If you arch your lower back to lift higher, your lower back works instead of your glutes.
- If your feet are too far from your body, your hamstrings can easily cramp, so pull them closer.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Abs |
| Equipment |  Resistance band |
| Movement pattern | Hinge |
| Rep range | 12–20 reps |
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Representative exercise: Resistance Band Glute Bridge
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- Bodyweight Frog Pump
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- Dumbbell Glute Bridge
- Band Hip Lift
- Kettlebell Glute Bridge
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- Lying Frog Pulse
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- Mini Hip Lift on a Chair
- Glute Bridge Two Legs on Floor
- Resistance Band Glute Bridge (VERSION 2)
- Narrow Leg Bench Bridge
- Lying Bent Knee Alternating Glute Raise
- Bridge Pose
- Rolling Bridge
- Glute Bridge Roll
- Pulsing Glute Bridge
- Glute Bridge from Bench
- Lying Double Glute Lift
- Leg Extension Glute Bridge
- Leg Over Knee Glute Bridge
- Bridge Pose Setu Bandhasana
- Bottle Weighted Glute Bridge
- Leg Over Knee Glute Bridge (Left)
- Barbell KAS Glute Bridge
- Dumbbell KAS Glute Bridge
- Bridge Yoga Pose Setu Bandha Sarvangasana
- Ring Hip Bridge
- Smith Hip Raise
- Suspension Hip Bridge
- Reverse Bridge (Bent Knee)
- Glute Bridge Two Legs on Bench
- Glute Bridge Two Legs with Chair
- Barbell Lying Lifting (on hip)
- Barbell Glute Bridge (Hands on Bar)
- Lying Hip Lift (on Stability Ball)
- Elevated Glute Bridge on a Stability Ball
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.