Glutes
Banded Glute Bridge
The Banded Glute Bridge is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 46%, gluteus medius 15% and hamstrings (biceps femoris) 11%.
How to do it
- Place a mini band just above your knees and lie on your back on a mat.
- Bend your knees and set your feet flat, hip-width apart, about a foot length from your glutes.
- Press your knees slightly out against the band and rest your arms by your sides.
- Drive through your heels and lift your hips until your shoulders, hips and knees form a straight line.
- Squeeze the glutes at the top, then lower your hips back to the mat under control.
Tips
- Keep light outward tension on the band for the whole set.
- Tuck the pelvis slightly at the top so the glutes finish the rep.
Common mistakes
- Letting the knees collapse inward toward each other.
- Arching the lower back instead of extending the hips.
- Lifting the heels and pushing through the toes.
Muscles worked by the Banded Glute Bridge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
From the floor the range is shorter; same muscles. A band around the knees adds abduction. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Banded Glute Bridge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Banded Glute Bridge work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Banded Glute Bridge good for beginners?
Yes. The Banded Glute Bridge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Banded Glute Bridge?
For example the Banded Hip Thrust, Band Hip Thrust Single Leg and B-Stance Hip Thrust. They train mostly the same muscles, some with different equipment.
How do you make the Banded Glute Bridge harder?
Add weight or reps, or move on to the Banded Hip Thrust and B-Stance Hip Thrust.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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