How to do the Banded Glute Bridge
Primary: Glutes · also works Hamstrings, Core. Also called: glute bridge with band, mini band bridge.
Step by step
- 1
Place a mini band just above your knees and lie on your back with knees bent and feet flat.
- 2
Press your knees outward against the band to keep tension.
- 3
Drive through your heels to lift your hips until your body is straight from knees to shoulders.
- 4
Squeeze your glutes at the top while keeping the knees pushed out.
- 5
Lower under control and repeat.
Coaching cues
- Knees pushed out the whole time
- Squeeze at the top
- Ribs down
Common mistakes
- Letting the knees fall inward
- Arching the back
- Lifting the heels
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 12–20
rest 45–60 s
Banded Glute Bridge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Banded Glute Bridge work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Core
How many sets and reps of Banded Glute Bridge should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Banded Glute Bridge?
Same movement pattern, different equipment: Glute Bridge, Hip Thrust, Clamshell, Banded Lateral Walk, Resistance Band Hip Abduction, Seated Knee Abductions.
Is the Banded Glute Bridge good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.