Banded Glute Bridge

Glute bridge with a band around the thighs that makes you push the knees outward.

• Isolation
• banda
• Beginner

How to do it

• Band around the thighs just above the knees; push the knees outward
• Heels close to the glutes and ribs down
• Lift the hips squeezing the glutes and pause 1–2 s at the top

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Lift for 1 s, squeeze at the top for 2 s, lower for 2 s

Common mistakes

• Pushing with the lower back instead of the glutes
• Letting the knees cave in as you rise

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings

Alternatives

• Glute Bridge
• Hip Thrust
• Single-Leg Glute Bridge