Resistance Glute Bridge (Band)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
   • Place a resistance band just above your knees, ensuring it is snug but not too tight.
2. Step 2Position Your Feet
   • Position your feet so they are flat on the ground, about shoulder-width apart.
   • Your heels should be close to your glutes, allowing for a comfortable range of motion.
3. Step 3Engage Your Core
   • Before lifting, engage your core by tightening your abdominal muscles.
   • Keep your shoulders relaxed and your arms resting at your sides.
4. Step 4Lift Your Hips
   • Press through your heels and lift your hips towards the ceiling.
   • Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
5. Step 5Hold the Position
   • Hold the glute bridge position for a moment, maintaining tension in the resistance band.
   • Ensure your back remains straight and avoid arching it excessively.
6. Step 6Lower Your Hips
   • Slowly lower your hips back down to the starting position, keeping control throughout the movement.
   • Avoid letting your lower back touch the ground before starting the next repetition.
7. Step 7Repeat
   • Repeat the lift and lower for the desired number of repetitions, focusing on maintaining proper form.
8. Step 8Finish the Exercise
   • After completing your reps, carefully remove the resistance band from above your knees.
   • Take a moment to stretch your glutes and lower back before moving on to your next exercise.