Glute Bridge (Band)

A compound hip extension exercise that targets the glutes and hamstrings using a resistance band while lying on your back.

Instructions

1. Lie on your back with knees bent and feet flat on the floor, shoulder-width apart.
2. Place a resistance band around your hips or just above your knees.
3. Position your feet close enough to grab your heels if desired.
4. Drive through your heels and thrust your hips upward.
5. Squeeze your glutes at the top of the movement.
6. Pause briefly at the peak of the bridge position.
7. Lower your hips back down in a controlled manner.

Tips

• Keep your upper back and shoulders on the floor throughout the movement.
• Push through your heels rather than your toes for glute activation.
• This exercise is excellent for glute activation and prehab.
• Maintain constant tension on the band throughout the movement.
• Perform repetitions in a controlled manner for maximum glute engagement.