Banded Glute Bridge Holds
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Glute Activism
Isometric Hold
Hip Stability
Warm-Up
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Glute Loop
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All Levels
Overview
Banded Glute Bridge Holds are a powerful isometric exercise designed to fire up the glutes while stabilizing the core and posterior chain. By adding a resistance band, you engage the lateral glutes (especially the glute medius) to improve hip strength and prevent compensation from the low back or hamstrings. This is an excellent prep drill for deadlifts, squats, or any athletic movement requiring hip extension.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
SECONDARY:
Hamstrings
Erector spinae
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Lie on your back with knees bent, feet flat on the floor, and arms relaxed at your sides.
Loop a mini band just above your knees and keep feet about hip-width apart.
Press through your heels to lift your hips off the floor until your knees, hips, and shoulders form a straight line.
Actively push your knees outward into the band to engage your glute medius.
Hold the bridge position for the prescribed time, keeping the glutes and core tight.
Slowly lower back down with control.
Variations
Add isometric pulses at the top for extra intensity
Perform on heels to shift more focus to glutes
Elevate feet on a bench or block for added challenge
Add load by placing a plate or dumbbell across the hips
Benefits
Strengthens glute max and medius for better hip extension and stability
Prepares the posterior chain for more demanding movements
Improves posture and reduces anterior pelvic tilt
Aids in rehabilitation and injury prevention
COACHING CUES
Squeeze your glutes, not your low back
Keep ribs down and core braced
Drive your knees out against the band
Maintain even pressure through both heels
Notes
Banded Glute Bridge Holds are a staple glute activation and strengthening tool. They reinforce proper hip extension mechanics, stabilize the pelvis, and build foundational strength for lifters and athletes. Use this as part of your warm-up, cooldown, or accessory work to keep your posterior chain strong and injury-resistant.