Glutes · Bodyweight
Banded Glute Bridge
Beginner
Band around knees. Don't let them cave in. Works glute max and medius simultaneously.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseBand around knees just above the joint
Lie on back, knees bent, feet flat
Core braced
2
Finish PoseDrive hips up, pushing knees out against band
Squeeze glutes hard at the top
Knees tracking outward throughout
Training Cues
✓Push knees out against the band throughout
✓Squeeze both glute max and medius at the top
✓Hold the top position for 2 seconds
Watch For This
✕
Knees caving inward against the band tension✕
Don't hyperextend the lower back✕
Keep feet flat — heels driving💪 Primary Muscles
● PRIMARY
1/3
Glutes
Swipe to explore
Primary
Gluteus MaximusGluteus Medius
Secondary
Hamstrings
Pro Tip
The band forces the glute medius to work — this is one of the best exercises for building the side glutes and hip stability.
