Resistance Band Glute Bridge
How to do it
Starting position
- Place the band just above your knees.
- Lie on your back facing the ceiling and bend your knees.
- Set your feet hip-width apart and pull them in until your fingertips touch your heels.
- Push your knees outward to slightly stretch the band.
Movement
- Drive through your heels and lift your hips.
- Pause at the height where your knees, hips, and shoulders form a straight line.
- Squeeze your glutes at the top for about 1 sec.
- Lower slowly while resisting with your glutes, not your lower back.
Breathing
Exhale as you raise, and inhale as you lower.
Cautions
- If your knees cave inward, it defeats the purpose of using the band.
- If you arch your lower back to lift higher, your lower back works instead of your glutes.
- If your feet are too far from your body, your hamstrings can easily cramp, so pull them closer.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Abs |
| Equipment |  Resistance band |
| Movement pattern | Hinge |
| Rep range | 12–20 reps |
21 similar exercises
Representative exercise: Resistance Band Glute Bridge
- Hip Raise Bridge
- Frog Glute Bridge
- Heel Glute Bridge
- Bodyweight Frog Pump
- Lying Double Glute Lift Heel Tap
- Dumbbell Glute Bridge
- Lying Frog Pulse
- Wide Glute Bridge
- Mini Hip Lift on a Chair
- Glute Bridge Two Legs on Floor
- Lying Bent Knee Alternating Glute Raise
- Rolling Bridge
- Leg Extension Glute Bridge
- Leg Over Knee Glute Bridge
- Barbell KAS Glute Bridge
- Ring Hip Bridge
- Smith Hip Raise
- Suspension Hip Bridge
- Reverse Bridge (Bent Knee)
- Glute Bridge Two Legs on Bench
- Barbell Glute Bridge (Hands on Bar)
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.