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
- Primary: Gluteus Maximus, Gluteus Medius
- Secondary: Hamstrings, Core
Instructions
- Place a resistance band just above your knees
- Lie on your back with knees bent and feet flat
- Press through your heels to lift your hips
- At the top, pause for 2–3 seconds while squeezing your glutes
- Keep tension on the band throughout the pause
- Slowly lower back down and repeat
- Avoid letting knees fall inward
Common Mistakes
- Relaxing at the top instead of squeezing
- Letting knees collapse inward
- Using momentum to lift
- Rushing through the pause