Banded Glute Bridge

The technique.

1. 01

   Lie on your back with knees bent, feet flat on the floor hip-width apart.

2. 02

   Place a resistance band around your knees, just above them.

3. 03

   Keep your core braced and push your knees out against the band, engaging your glutes.

4. 04

   Drive through your heels, lifting your hips towards the ceiling, squeezing your glutes.

5. 05

   Slowly lower your hips back down to the starting position with control, maintaining band tension.

What goes wrong.

• ×Arching the lower back excessively at the top, rather than extending hips.
• ×Not pushing knees out against the band, reducing glute activation.
• ×Not achieving full hip extension, failing to fully contract the glutes.
• ×Pushing through the toes instead of the heels, reducing glute activation.
• ×Rushing the eccentric phase, losing tension and control.