The Band Glute Bridge is a beginner-friendly resistance-band strength exercise that targets the glutes, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings, Abs
EquipmentResistance band
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Band Glute Bridge
Loop a resistance band around both legs just above the knees.
Lie on your back with your knees bent and feet flat, hip width apart.
Set your arms at roughly 45 degrees from your torso and brace your abdominals.
Press your heels down and lift your hips while pushing outward against the band.
Stop when your knees, hips and shoulders form a straight line, then squeeze the glutes.
Lower your hips back toward the floor under control and repeat.
02 The payoff
Why it earns its spot
Recruits the gluteus medius as well as the gluteus maximus in one movement.
Teaches hip extension without loading the spine or needing a bench.
Works as a low cost activation drill before squat and hinge training.
03 Don't do this
Common mistakes
Arching the lower back at the top instead of finishing with the glutes, which loads the lumbar spine.
Letting the knees collapse inward against the band, which removes the abduction demand.
Pushing the knees out past the outside of the feet, which twists the knee joint.
Placing the feet too far from the glutes, which shifts the work to the hamstrings.
EGON Put it on record
Track it in EGON.
Log every set of the Band Glute Bridge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
