Alternatives
- Weighted Glute Bridge
- Paused Glute Bridge with Band
- Banded Glute Bridge with Pulse
Summary
Combining band resistance and external weight, this variation maximises glute engagement by targeting both abduction and extension. It’s ideal for building strength and shape in the glutes.
Benefits of the Glute Bridge with Band & Weight
- Builds glute strength and size through multiple planes
- Targets glute max and medius simultaneously
- Supports hip stability and strength
- Efficient combination of resistance
- Easy to modify with different weights or band tension
Glute Bridge with Band & Weight Muscles Worked
- Primary: Gluteus Maximus, Gluteus Medius
- Secondary: Hamstrings, Core
Instructions
- Lie on your back with knees bent, feet flat, and a resistance band above your knees
- Place a dumbbell, plate, or kettlebell on your hips
- Press through your heels to lift your hips
- Push knees outward to maintain band tension
- Squeeze glutes at the top, then lower slowly
- Keep your core braced and back neutral
- Repeat for the desired number of reps
Common Mistakes
- Letting knees fall inward and lose tension
- Overarching the lower back
- Using too much weight too soon
- Not engaging the glutes fully
- Letting the band slip or roll