Reps Only exercise

Banded Glute Bridge form, muscles worked, and workout tracking

The banded glute bridge is a floor-based hip extension that targets the gluteus maximus and hamstrings, with a mini band above the knees forcing the gluteus medius to work by resisting knee cave. It is used for glute activation before heavy lower-body sessions, for high-rep hypertrophy work at home, and in rehab programs because it trains hip extension with minimal stress on the spine and knees.

Banded Glute Bridge illustration

How to do Banded Glute Bridge

  1. 1Loop a mini band just above your knees and lie on your back with your knees bent and feet flat, hip-width apart and close to your glutes.
  2. 2Press your knees gently outward against the band and brace your core so your ribs stay down.
  3. 3Exhale and drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.
  4. 4Squeeze your glutes at the top without arching your lower back to gain extra height.
  5. 5Inhale as you lower your hips back to the floor under control, keeping outward pressure on the band the entire set.

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Track Banded Glute Bridge in Plates

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