General exercise guide
Banded Glute Bridge
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Primary
Glutes
Secondary
Hamstrings, Hip abductors
Equipment
Resistance Band
Difficulty
Beginner
Type
Hinge
See how Banded Glute Bridge could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The banded glute bridge adds a resistance band around your thighs that you push outward against while bridging, activating your gluteus medius alongside the gluteus maximus worked in standard bridges. This dual activation makes banded bridges more complete for total glute development.
When to use it
Use as a warm-up exercise or progression from bodyweight bridges.
Who it's for
All fitness levels wanting added resistance to glute bridges.
Coaching Note
Place the band just above your knees and maintain constant outward pressure against it throughout the movement. Drive through your heels to bridge while pushing your knees apart. The band should stay taut even at the bottom position.
Banded Glute Bridge — targeted muscles
Secondary
HamstringsHip abductors
Stabilizers
Also targets: Hamstrings, hip abductors
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How do you perform the Banded Glute Bridge?
- 1
Place a resistance band around your thighs just above your knees.
- 2
Lie on your back with knees bent and feet flat on the floor.
- 3
Position your feet hip-width apart with arms by your sides.
- 4
Push your knees out against the band while driving hips upward.
- 5
Squeeze your glutes at the top and hold for a brief pause.
- 6
Lower your hips back down with control while maintaining band tension.
What are the best tips for the Banded Glute Bridge?
Maintain constant outward pressure on the band throughout.
Drive through your heels rather than your toes.
Keep your core engaged to prevent lower back arching.
Choose a band with appropriate resistance for your strength level.
When to Use the Banded Glute Bridge
Program banded glute bridges as warm-up before heavy lower body work, as a progression from bodyweight bridges, or when you want to activate gluteus medius alongside gluteus maximus. Use moderate to high reps. They pair well with hip thrusts.
Common Banded Glute Bridge mistakes
Letting knees cave inward against band resistance.
Letting your knees drift away from the intended line during the Banded Glute Bridge changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Losing tension on the band at bottom position.
Hip hinge movements like the Banded Glute Bridge depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
Overarching the lower back at the top.
Changing your back position during the Banded Glute Bridge can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Banded Glute Bridge — who it's best for
All fitness levels wanting added resistance to glute bridges.
Programming examples for Banded Glute Bridge
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength10-12 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth15-20 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance20-30 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps. Rest 45 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Banded Glute Bridge fits in your workout
This is one example of how Banded Glute Bridge could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Squat or Leg Press4 × 8
- Romanian Deadlift3 × 10
- Banded Glute Bridge3 × 12
- Calf Raise3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Banded Glute Bridge?
Glute Bridge
GlutesBodyweightBeginner
Banded Hip Thrust
GlutesResistance BandIntermediate
Clamshell
GlutesBodyweightBeginner
Other Variations
- Heavy Band Glute Bridge
- Single-Leg Banded Bridge
- Pulse Banded Bridge
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Safety Notes
- Ensure band is securely positioned above the knees.
- Start with lighter band resistance to master the movement.