Band Glute Bridge: how to do it right

In short: Hip extension on the floor with a resistance band, targeting the glute max with peak tension in the shortened position, hips high.

How to do it, step by step

1. 1Lie on your back, feet flat near your glutes, band placed over your hips or around them, held or anchored.
2. 2Push through your heels and raise your hips, driving your pelvis toward the ceiling without arching your lower back.
3. 3Align shoulders, hips and knees at the top: no more, no less, the extension comes from the hip, not the lower back.
4. 4Squeeze your glutes hard for 1 second at the top, as if pinching a coin between your cheeks.
5. 5Lower slowly over 2 to 3 seconds without fully relaxing at the bottom.
6. 6Chain the reps without jerking, the rhythm stays controlled through the whole range.

The mistake to avoid

Don't arch your lower back. The drive comes from the glutes, not the lower back.

Other common mistakes

• Going too high and arching your lower back: keep the extension in the hip and tuck your pelvis slightly.
• Releasing the top position too fast: take a real 1-second pause while squeezing your glutes.
• Pushing through your toes: anchor your heels firmly to recruit glutes and hamstrings.
• Letting the band dictate a return that's too fast: control the eccentric over 2 to 3 seconds.

Muscles worked

Main:

Glutes

Supporting:

Hamstrings

The glute max is the prime mover: it performs hip extension and locks out the top position. The hamstrings (biceps femoris, semitendinosus, semimembranosus) assist the extension. The spinal erectors and transverse abdominis stabilize the pelvis to prevent lumbar arching.

What to replace it with

Same muscle, same part of the movement: these exercises do the same job.

• Glute Bridge ›
• Barbell Hip Thrust ›
• Single-Leg Hip Thrust ›
• Floor Glute Bridge ›
• Dumbbell Floor Glute Bridge ›

Frequently asked questions