Banded Glute Bridge
The banded glute bridge adds a resistance band around the knees to a standard glute bridge, forcing hip abduction that dramatically increases glute medius activation. It is a perfect warm-up or high-rep finisher for glute training.
How to Perform
Place a mini band just above your knees and lie on your back with feet flat on the floor.
Push your knees out against the band as you drive your hips up.
Squeeze your glutes hard at the top and hold for a full second.
Lower your hips slowly, maintaining outward pressure on the band the entire time.
Common Mistakes to Avoid
Letting the knees cave inward, which defeats the purpose of the band.
Pushing through the toes instead of the heels, shifting emphasis to the quads.
Not achieving full hip extension at the top, leaving glute activation incomplete.
Muscle Activation
Variations
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