Glutes · Compound movement

Banded Glute Bridge

A compound exercise that targets the glutes with secondary work in hamstrings. Performed with resistance bands.

Primary muscle

Glutes

Secondary muscles

Hamstrings

Equipment

Machine

Difficulty

Intermediate

How to perform the Banded Glute Bridge

  1. Lie on your back with knees bent, feet flat, and a band looped around the knees.
  2. Press the knees out against the band to set tension before lifting.
  3. Drive through the heels to raise the hips to full extension while pushing the knees out.
  4. Squeeze the glutes at the top, resisting the band pulling the knees inward.
  5. Keep the ribs down and pelvis tucked to avoid arching the lower back.
  6. Lower under control while maintaining outward knee pressure against the band.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

  • •Letting the band collapse the knees inward at the top of the bridge.
  • •Arching the lower back to lift higher instead of extending the hips.
  • •Pushing through the toes rather than the heels of the planted feet.
  • •Losing the outward knee tension on the way down.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Machine

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell

Use this exercise in a program

The Banded Glute Bridge fits naturally into hypertrophy and strength splits that prioritize glutes volume.

Browse training programs →

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