Barbell Banded Glute Bridge

• CATEGORY

  Glute Strength

  Core Stability

  Band-Resisted

• EQUIPMENT NEEDED

  Barbell

  Padding (hip pad or rolled mat for comfort)

  Glute Loop

  Mat (optional)

• LEVEL

  Intermediate to Advanced

Overview

The Barbell Banded Glute Bridge is an advanced glute activation and strength-building movement that combines the heavy loading of a barbell with the lateral resistance of a glute loop. This combination maximizes both gluteus maximus activation and gluteus medius stability, making it a two-in-one powerhouse for building a stronger, more functional posterior chain.

---

Muscles Worked

PRIMARY:

• Gluteus maximus

• Gluteus medius

• Hamstrings

SECONDARY:

• Core

• Erector spinae

---

STEP-BY-STEP INSTRUCTIONS

1. Sit on the ground with your upper back resting against a bench or wall. Place a glute loop just above your knees.

2. Roll a loaded barbell over your hips, using padding if needed for comfort.

3. Bend your knees and place your feet flat on the floor, hip-width apart.

4. Keep outward tension on the glute loop throughout the movement.

5. Brace your core and drive through your heels to raise your hips toward the ceiling.

6. At the top, your knees should press outward slightly, and your hips should be in line with your torso.

7. Squeeze your glutes at the top, then slowly lower back to the starting position.

8. Repeat for the prescribed reps, maintaining tension in the band the entire time.

---

Variations

• Barbell Banded Glute Bridge with Pause Hold

• Tempo Barbell Banded Glute Bridge

• Banded Hip Thrust (bench-supported)

---

Benefits

• Increases glute hypertrophy and strength

• Encourages proper hip abduction mechanics

• Strengthens gluteus medius to support hip stability

• Minimizes lumbar compensation while maximizing glute drive

---

COACHING CUES

• Push your knees out into the band

• Keep ribs down and hips level

• Drive through your heels and squeeze at the top

• Maintain band tension throughout

---

Notes

The Barbell Banded Glute Bridge blends vertical and lateral resistance to amplify glute activation across multiple planes. It’s ideal for athletes and lifters focused on improving hip drive, glute strength, and injury prevention through better pelvic stability.