Skip to content
Start free
  • Gluteus maximus
  • Mini band
  • Beginner

Banded glute bridge

The banded glute bridge works your glutes, with your hamstrings helping. Start with 2 to 3 sets of 10 to 15 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 25 reps.

Log this exercise in the app

Weight, reps and records in one tap, saved even without signal.

Log this exercise

Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Knees press into the band
  2. Tip 2Drive through your heels
  3. Tip 3Hold at the top

Where you should feel it

In your glutes, strongest at the top, and on the side of your hips, which hold your knees apart against the band.

Main muscles
Gluteus maximus and gluteus medius
Also working
Semitendinosus and semimembranosus, biceps femoris, and gluteus minimus

How to do it

  1. Lie on your back on a mat with a mini band just above your knees, feet flat and hip-width apart, knees bent.

  2. Press your knees slightly out against the band and keep that tension.

  3. Drive through your heels and lift your hips until your shoulders, hips and knees line up, without letting your knees cave in.

  4. Hold for 1 to 2 seconds at the top and lower slowly, knees still pressed apart.

Common mistakes

  • Mistake

    Letting your knees collapse in as you lift.

    How to fix it

    Keep your knees in line with your feet the whole time. If the band wins, use a lighter one.

  • Mistake

    Arching your lower back at the top.

    How to fix it

    Only rise until your hips line up with your thighs, ribs down.

  • Mistake

    The band sliding up your thighs or down below your knees.

    How to fix it

    Keep the band just above your knees and reset it before each set.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15345 to 90 s
Muscle and definition2 to 412 to 251 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Glute bridge without a band

    Same movement without the band, to learn to lift with your glutes.

  • Band plus dumbbell

    A dumbbell resting on your hips adds load on top of the band.

  • Seated band abduction

    Seated, just opening your knees against the band, for the side of your hips.

At home or with more support

  • At home: banded bridge at home

    On the living room floor, on a rug, with the mini band above your knees.

  • Prefer more stability? Short banded bridge with a pause

    Lift only halfway and hold for 2 seconds with your knees apart. Your upper body stays fully supported.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Exercise choice

    Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

  • Variations

    Collazo García CL, Rueda J, et al. Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. J Strength Cond Res. 2020;34(9):2449-2455.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026