Legs · Hip extension

Band Glute Bridges

The band glute bridge is a glute bridge performed with a mini resistance band looped just above your knees. The band forces your hip abductors, including the glute medius, to push outward while the glute max extends the hip, so the whole glute complex works harder than in a plain bodyweight bridge.

Also known as: Banded glute bridge, Resistance band glute bridge, Mini band bridge

Muscle group: Legs
Movement pattern: Hip extension
Type: Compound
Equipment: Mini resistance band
Difficulty: Beginner

What muscles does the band glute bridges work?

Primary movers

Gluteus maximus
Gluteus medius

Assisting muscles

Hamstrings
Adductors
Erector spinae

The glute max drives the hips up, and the glute medius and minimus push the knees out against the band. Together they train hip extension and stabilisation.

The band makes the bridge harder without extra equipment. It also teaches you to keep the knees from collapsing inward, which many people do when squatting.

The hamstrings and adductors assist, and the core keeps the pelvis level.

A thicker band or doing the exercise with a hold at the top increases difficulty. It is good for warm-ups before squats and hip thrusts.

How to do the band glute bridges

Setup

1
Loop a mini band just above your knees.
2
Lie on your back with your knees bent and feet flat, hip-width apart.
3
Place your arms at your sides.
4
Press your knees outward against the band.

Execution

1
Drive through your heels to lift your hips.
2
Keep pushing your knees out against the band.
3
Squeeze your glutes at the top.
4
Hold for a second.
5
Lower slowly.
6
Keep the tension on the band throughout.

Common band glute bridges mistakes

Letting the knees collapse in

Losing tension on the band removes the glute medius work.

The fix: Keep pressing outward throughout the rep.

Overarching

Raising the hips too high arches the lower back.

The fix: Stop when your hips are level with your torso.

Pushing through the toes

Weight on the toes shifts work to the quads.

The fix: Drive through your heels.

Rushing

Fast reps skip the squeeze.

The fix: Pause at the top for a second.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3–4	12–20	Medium band	45–60 s
Warm-up	2	10–15	Light band	30 s
Beginner	2–3	12	Light band	60 s

Great as a warm-up before squats or hip thrusts, or as a home glute exercise. Progress with a thicker band, a longer hold or by moving to single-leg bridges.

Running the band glute bridges in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Frequently asked questions

Why add a band to glute bridges?

It adds work for the glute medius and teaches the knees to stay out.

What band should I use?

A mini loop band, light to medium. It should create tension without making your knees cave.

Where should the band sit?

Just above the knees.

How many reps should I do?

12 to 20 reps for most sets.

Are band bridges enough for glutes?

They are great for beginners and warm-ups. For more growth, add loaded hip thrusts.

Hercules tracks every band glute bridges you log, shows you last session's numbers before you lift, and flags when your progress stalls.