Glute Bridge With Band Around Knees
BandStrength
No video available
The Glute Bridge With Band Around Knees is a strength exercise where you lie on your back, place a resistance band around your knees, and drive your hips upward by squeezing your glutes while pressing your knees outward against the band's tension. Its primary purpose is to build glute strength and activation while improving hip stability and abduction control. It mainly targets the glutes, with secondary engagement of the hamstrings and core, making it ideal for athletes, beginners addressing glute weakness, or anyone enhancing lower body power and injury prevention.
How to Perform Glute Bridge With Band Around Knees
- 1Lie on your back on the floor with knees bent and feet flat on the ground, hip-width apart and about 12 inches from your glutes.
- 2Place a resistance band just above your knees; press knees outward against the band to create tension.
- 3Position arms at your sides with palms down for stability.
- 4Engage your core and squeeze your glutes; inhale as you prepare.
- 5Exhale as you press through your heels to lift your hips toward the ceiling, fully extending your body into a straight line from shoulders to knees while keeping knees pressed outward against the band.
- 6Pause briefly at the top, squeezing glutes hard.
- 7Inhale as you slowly lower your hips back to the starting position without letting glutes touch the floor.
- 8Key form tips: Keep your neck neutral (gaze at ceiling), avoid arching your lower back, and maintain constant tension on the band—do not let knees cave inward. Common mistakes: Using momentum instead of glutes, or not fully extending hips at the top.
