Glute Bridge With Band

Lie down like a cozy bear in a den, loop on your band, then lift your hips to build a strong bear booty. Press your knees out against the band, squeeze your glutes at the top, and lower with control. Slow and steady, like a bear climbing a hill, makes the gains growl-worthy.

Instructions

1. Place a resistance band around your thighs just above the knees (or at the knees).
2. Lie on your back with knees bent and feet flat, hip-width apart.
3. Brace your core and keep your ribs down.
4. Press your knees slightly outward to keep tension on the band.
5. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
6. Pause and squeeze your glutes at the top.
7. Lower your hips under control and repeat.

Benefits

• Improves glute strength and activation
• Trains hip extension for better sprinting, jumping, and lifting mechanics
• Strengthens hamstrings and posterior chain support
• Adds hip abductor work via band tension to support knee and pelvic stability
• Low-impact option for lower-body strength

Key Points

• Keep knees tracking over toes; press out into the band without letting feet roll.
• Lift with glutes, not by over-arching the lower back.
• Ribs down and core braced to keep the pelvis stable.
• Use a controlled tempo; pause at the top for more glute activation.
• Choose a band tension that allows full range without losing alignment.

Common Mistakes

• Over-arching the lower back instead of extending at the hips
• Letting knees cave inward against the band
• Pushing through toes rather than heels, reducing glute emphasis
• Rushing reps and bouncing off the floor
• Not reaching full hip extension or failing to squeeze at the top