Glutes · Resistance bands

Resistance Band Glute Bridge (Version 2)

The resistance band glute bridge (version 2) is an isolation exercise that creates peak tension at full hip extension by anchoring the band directly across the hips. It targets the gluteus maximus and hamstrings, making it effective for activation before heavy lifting or as a high-rep finisher.

Muscles: Glutes, Legs
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place the band across your hips and pin the ends of the loop to the floor with your hands on both sides.
Inhale and brace your core. As you exhale, drive through your heels and lift your hips against the band until your body forms a straight line from shoulders to knees.
Squeeze your glutes and hold briefly at the top.
Inhale and slowly lower your hips back to the floor.

Common mistakes

Hyperextending the lower back at the top shifts tension away from the glutes and strains the lumbar spine.
Pushing through the toes instead of the heels reduces glute recruitment and places unwanted stress on the knees.
Failing to pin the band securely to the floor allows it to shift and creates inconsistent resistance.
Letting the knees cave inward compromises hip alignment and reduces stability.

Tips

Press your hands firmly into the floor beside your hips to keep the band taut throughout the entire set.
Pause for one to two seconds at the top of each rep to maximize the peak contraction in your glutes.
Keep your core braced and ribs pulled down to ensure movement comes strictly from the hips rather than the spine.

Sets and reps

Perform 3–4 sets of 12–20 repetitions with 45–60 seconds of rest between sets to build local muscular endurance and glute hypertrophy.

Muscles worked

Resistance Band Glute Bridge (Version 2): glutes, legs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is this exercise safe for the lower back?

It is generally safe when you avoid arching the lower back at the top of the lift. If you experience sharp pain or discomfort, stop the movement and consult a specialist.

How does this version differ from using a band around the knees?

Pinning the band across your hips directly overloads hip extension, which focuses on the gluteus maximus. A band placed around the knees forces hip abduction, targeting the gluteus medius instead.

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