Banded Glute Bridge

Muscles worked by the Banded Glute Bridge

Primary

GlutesGluteus Maximus

Secondary

Glute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

Loop Band

Also called: mini band, hip band, booty band, fabric band, glute band, mini loop band.

How to do the Banded Glute Bridge

1. Lie on your back with the knees bent and feet flat on the floor, shoulder-width apart.
2. Place a loop band around both legs just above the knees.
3. Press the lower back into the floor and brace the core.
4. Drive through the heels and squeeze the glutes to lift the hips into a bridge — keep the band tension by pushing the knees outward.
5. At the top, the body forms a straight line from shoulders to knees. Pause briefly.
6. Lower under control to the start and repeat for the recommended number of repetitions.

Form tips

• The knees want to cave inward — that is the band telling you to push them out.
• Stop the lift when your hips are level with your shoulders and knees; do not hyperextend the lower back.
• Squeeze hard at the top — a fast, half-rep bridge feels easy because it is.

At a glance

Banded Glute Bridge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Barbell Glute Bridge
• Barbell Hip Thrust
• Dumbbell Hip Thrust
• Glute Bridge
• Glute Bridge Hold
• Kettlebell Hip Thrust

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-glute-bridge",
  "name_en": "Banded Glute Bridge",
  "name_de": "Glute Bridge mit Band",
  "name_es": "Puente de Glúteos con Banda",
  "description_en": "A glute bridge with a loop band placed above the knees. Driving the knees out against the band recruits the gluteus medius alongside the prime glute-max bridge — a cheap accessory that doubles as hip activation.",
  "description_de": "Eine Glute Bridge mit Loop-Band oberhalb der Knie, bei der der Druck der Knie nach außen zusätzlich den mittleren Gesäßmuskel aktiviert.",
  "description_es": "Un puente de glúteos con una banda circular por encima de las rodillas que suma tensión de abducción al empuje de cadera.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "loop_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "rehabilitation",
    "endurance"
  ],
  "tags": [
    "leg_day"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back with the knees bent and feet flat on the floor, shoulder-width apart.",
    "Place a loop band around both legs just above the knees.",
    "Press the lower back into the floor and brace the core.",
    "Drive through the heels and squeeze the glutes to lift the hips into a bridge — keep the band tension by pushing the knees outward.",
    "At the top, the body forms a straight line from shoulders to knees. Pause briefly.",
    "Lower under control to the start and repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken, Knie gebeugt, Füße schulterbreit flach auf dem Boden.",
    "Lege ein Loop-Band um beide Beine knapp oberhalb der Knie.",
    "Drücke den unteren Rücken in den Boden und spanne den Rumpf an.",
    "Drücke durch die Fersen und spanne das Gesäß an, um die Hüfte in die Brücke zu heben — halte die Bandspannung, indem du die Knie nach außen drückst.",
    "Oben bildet der Körper eine gerade Linie von den Schultern bis zu den Knien. Halte kurz inne.",
    "Senke die Hüfte kontrolliert in die Ausgangsposition und wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Túmbate boca arriba con las rodillas flexionadas y los pies apoyados en el suelo a la anchura de los hombros.",
    "Coloca una banda circular alrededor de ambas piernas justo por encima de las rodillas.",
    "Presiona la zona lumbar contra el suelo y activa el core.",
    "Empuja con los talones y aprieta los glúteos para elevar las caderas en puente, manteniendo la tensión de la banda al empujar las rodillas hacia afuera.",
    "Arriba, el cuerpo forma una línea recta de los hombros a las rodillas. Haz una breve pausa.",
    "Baja de forma controlada hasta la posición inicial y repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "The knees want to cave inward — that is the band telling you to push them out.",
    "Stop the lift when your hips are level with your shoulders and knees; do not hyperextend the lower back.",
    "Squeeze hard at the top — a fast, half-rep bridge feels easy because it is."
  ],
  "tips_de": [
    "Wollen die Knie nach innen fallen, drücke sie umso bewusster gegen das Band.",
    "Drücke die Hüfte nicht über die Linie hinaus — der untere Rücken bleibt neutral.",
    "Spanne oben maximal an — schnelle halbe Wiederholungen fühlen sich leicht an, weil sie es sind."
  ],
  "tips_es": [
    "Las rodillas tienden a irse hacia dentro; empújalas hacia afuera contra la banda.",
    "Detén la subida cuando las caderas queden a la altura de hombros y rodillas; no hiperextiendas la lumbar.",
    "Aprieta fuerte arriba; un puente rápido a medio recorrido se siente fácil porque lo es."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/banded-glute-bridge-start.webp",
      "peak": "images/flat/banded-glute-bridge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-glute-bridge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.