Alternatives

  • Glute Bridge Hold
  • Banded Glute Bridge with Pulse
  • Glute Bridge with Band & Weight

Summary

The paused glute bridge with a resistance band adds intensity through both resistance and time under tension. Pausing at the top reinforces glute engagement and stability.

Benefits of the Paused Glute Bridge with Band

  • Enhances glute activation with added resistance
  • Builds endurance and control through pause holds
  • Activates glute medius for lateral stability
  • Great finisher or activation drill
  • Joint-friendly and beginner-friendly

Paused Glute Bridge with Band Muscles Worked

  1. Primary: Gluteus Maximus, Gluteus Medius
  2. Secondary: Hamstrings, Core

Instructions

  1. Place a resistance band just above your knees
  2. Lie on your back with knees bent and feet flat
  3. Press through your heels to lift your hips
  4. At the top, pause for 2–3 seconds while squeezing your glutes
  5. Keep tension on the band throughout the pause
  6. Slowly lower back down and repeat
  7. Avoid letting knees fall inward

Common Mistakes

  1. Relaxing at the top instead of squeezing
  2. Letting knees collapse inward
  3. Using momentum to lift
  4. Rushing through the pause