Banded Glute Bridge: Technique, Muscles and Swaps
Load card
- Equipment
- Resistance band
- Muscle group
- Glutes and Hamstrings
- Main muscles
- gluteus maximus, gluteus medius
- Also working
- hamstrings
- Mechanics
- Compound
- Pattern
- Hip extension
- Level
- Beginner
The banded glute bridge is a beginner compound movement that adds lateral resistance to a standard hip extension. By placing a resistance band around your thighs, you force your lower body to work harder to maintain proper alignment.
This exercise heavily targets the gluteus maximus and gluteus medius as the main movers. Your hamstrings also step in as supporting muscles to help control the movement from the floor to the top position.
How to do it
Place a small resistance band around both legs just above your knees, then lie flat on your back with your knees bent and feet flat on the floor.
- Press your lower back into the floor to brace your core.
- Push your knees outward slightly to create tension on the resistance band.
- Drive through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes hard at the top of the movement.
- Lower your hips back down to the starting position under control.
Sets, reps and load
Aim for 3 sets of 12 to 15 repetitions to build a solid foundation. Rest for about 60 seconds between each set.
Choose a resistance band that allows you to keep your knees pushed out without your form breaking down before the end of the set.
Common mistakes
- Letting knees cave in. Push your knees outward against the band throughout the entire repetition to keep the gluteus medius engaged.
- Overextending the lower back. Stop lifting your hips once your body forms a straight line from your shoulders to your knees.
- Pushing through the toes. Focus on driving through your heels while keeping your feet flat on the floor.
- Rushing the descent. Lower your hips slowly to keep tension on your glutes and hamstrings during the eccentric phase.
Make it easier or harder
Easier
- Standard bodyweight glute bridge without the resistance band
- Isometric glute bridge hold without a band
Harder
- Single-leg banded glute bridge
- Barbell glute bridge with a resistance band around the knees
Before you load it up
- If lying on your back is uncomfortable, or you are pregnant and past the first trimester, a propped or standing alternative may suit better.
Swaps and related glutes and hamstrings exercises
Same muscle group with different equipment:
- Bodyweight Hip Thrust Bodyweight
- Dumbbell Hip Thrust Dumbbell
- Glute Bridge Bodyweight
- Single-Leg Glute Bridge Bodyweight
More resistance band options:
- Banded Glute Kickback Hip extension
- Banded Clamshell Hip external rotation
- Resistance Band Deadlift Hip hinge
- Resistance Band Good Morning Hip hinge
Browse all resistance band exercises or every glutes and hamstrings exercise.
When to see a doctor or physio
- Sharp pain in your lower back during the upward drive
- Pinching sensations in your hip flexors or groin
- Numbness or tingling running down your hamstrings
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.