Glute Bridge Pullover with Resistance Band
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Glutes
Core
Back
Chest
Upper Body
Banded
Compound
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Resistance Band
Anchor Point
Mat (optional)
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Intermediate
Overview
The Glute Bridge Pullover with Resistance Band is a compound exercise that combines hip extension with an upper body pullover. By coordinating the glute bridge with the banded pullover, this movement integrates posterior chain strength, trunk stability, and upper body control in one fluid motion.
Muscles Worked
PRIMARY:
Gluteus maximus
Latissimus dorsi
Pectoralis major
SECONDARY:
Hamstrings
Triceps brachii
Serratus anterior
Core stabilizers
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band behind your head at ground level.
Lie on your back on a mat with your head closest to the anchor, knees bent, and feet flat on the floor.
Hold the band with both hands extended overhead, arms straight but not locked.
Brace your core and press your feet into the ground.
As you lift your hips into a glute bridge, pull the band in a smooth arc over your body, bringing your hands toward your hips.
Squeeze glutes at the top of the bridge and pause briefly.
Slowly lower hips back down while returning arms overhead under control.
Repeat for the prescribed reps.
Variations
Perform the pullover with a single arm for unilateral challenge
Hold the glute bridge at the top for multiple pullovers
Use a heavier band for more resistance
Add a stability ball under shoulders to extend the range of motion
Benefits
Strengthens glutes and posterior chain while targeting lats and chest
Improves hip extension mechanics and core stability
Efficient full-body integration exercise with minimal equipment
Builds coordination between lower and upper body
COACHING CUES
Squeeze glutes and lift hips as you pull the band.
Keep ribs down. Don’t arch the lower back.
Pull smoothly in an arc toward your hips.
Control both the band and your hips on the return.
Notes
The Glute Bridge Pullover with Resistance Band is a versatile compound drill that combines hip drive with upper body strength. It’s effective for reinforcing glute activation, trunk control, and coordinated movement patterns, making it valuable for both strength and accessory training.