Banded Glute Bridge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Banded Glute Bridge" is an effective lower body exercise that primarily targets the glutes, while also engaging the abs and hamstrings as secondary muscles. To perform this exercise, you place a resistance band just above your knees while lying on your back with your feet flat on the floor and knees bent. By driving through your heels and pushing your hips upward, you activate your glutes and engage your core for stability. The resistance band adds extra tension, intensifying the workout and increasing the activation of the glute muscles. This exercise is excellent for improving glute strength, stability, and overall lower body function.
How to Perform
Begin by placing a resistance band just above your knees while lying flat on your back with your arms positioned at a 45-degree angle to your torso.
Engage your glutes and press your heels into the floor to lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
As you raise your hips, gently push outward against the resistance band to further activate your glutes and outer thighs.
Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
Repeat the movement for the recommended number of repetitions, focusing on maintaining tension in the band and squeezing your glutes at the top of each lift.
Tips
As you perform the hip bridge, be mindful not to over-arch your lower back. Instead, concentrate on squeezing your glutes and gently tilting your pelvis backward to maintain proper alignment.
At the top of the movement, aim to form a straight line from your knees to your shoulders, ensuring that your body is properly aligned and fully contracted.
Remember to exhale while lifting your hips, maintaining controlled breathing throughout the exercise. Your lower back should remain unaffected by the movement.
While pushing against the band, avoid letting your knees move outward beyond the line of your feet to keep the tension in the targeted muscles.
If you're struggling to feel your glutes working, try lightly pressing your hands against the muscle and pause briefly at the top of the movement to help increase activation. Focus on contracting your glutes at the peak of the bridge.
How Not to Perform
Avoid Arching the Lower Back: Do not let your lower back excessively arch when lifting your hips. This can strain your spine and shift focus away from your glutes. Keep your pelvis slightly tilted backward and focus on using your glutes to raise your hips, not your lower back.
Don’t Overextend the Hips: Do not push your hips too high, which can cause hyperextension of the lower back. Ensure your body forms a straight line from your knees to your shoulders at the top of the movement, avoiding any excessive arching.
Don’t Push the Knees Out Too Far: While pushing against the band, avoid letting your knees extend beyond the line of your feet. Allowing the knees to track outward too much can lead to strain on the hip joint and reduce the effectiveness of the exercise.
Avoid Using Momentum: Do not rely on momentum to lift your hips. Focus on a slow and controlled movement to ensure the tension stays on your glutes. Jerking your body upward can waste energy and compromise the targeted muscle engagement.
Don’t Let Your Feet Lift Off the Ground: Ensure your feet stay flat on the floor, pressing through the heels. Lifting your feet or rolling onto your toes will shift the focus away from your glutes and can lead to improper technique.
Don’t Overlook Core Engagement: Failing to engage your core can put unnecessary pressure on your lower back. Keep your core tight and stable throughout the movement to support your spine and maintain proper form.
Avoid Holding Your Breath: Make sure to breathe steadily throughout the exercise. Holding your breath can lead to tension in your body and limit your performance. Focus on exhaling as you lift your hips and inhaling as you lower them.
Don’t Rush the Movement: Avoid speeding through the exercise. Rushing the movement reduces the time your muscles are under tension and can lead to ineffective glute activation. Focus on a steady, controlled pace to maximize the benefit of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.