Banded Glute Bridge

Banded Glute Bridge

If you’re looking for the perfect posterior, the glute bridge may not be the first exercise to spring to mind – but it really should be. While most people consider the squat to be the go-to for booty-building, the glute bridge and its many variants target more than just the glutes. In fact, it can sculpt your entire backside, strengthen your core, and enhance performance in your other exercises. It’s hard to say where the glute bridge originally came from; it’s not a particularly exotic exercise, but it is a standard in the fitness industry. 

This guide should help get you started.

Getting Pumped

There’s not a lot of prep work that needs to happen before you get into the Banded Glute Bridge. But, if you’re unable to do the standard glute bridge – that is, without the band – you should start there. Successfully performing the glute bridge, with or without the band, engages the core, back, legs, and posterior. If any of these areas are in bad shape, you might want to start prepping by strengthening those areas first.

How It’s Done

  1. Begin by lying on the floor, or your yoga mat. Wrap a fitness band around your knees. Lie flat with knees bent at a 45 degree angle, feet flat on the floor. Your arms should be lying flat at your sides, palms down.
  2. Lift your hips into the bridge, exhaling as you go. You should be pushing your heels into the floor. Squeeze your glutes, and make sure to keep from arching your back; it should remain in a straight line.
  3. Push out on the band as you bridge enough to keep your knees apart, and in line with your feet. 
  4. Lower your hips back to the starting position, and repeat.

Check out this video for a closer look: 

Benefits 

The Banded Glute Bridge is the perfect exercise to add to your leg day. It works as both a strengthening and toning exercise, as well as a pre-workout warm-up. Bridge exercises like this one are also a great way to activate your core. Regularly incorporating the Banded Glute into your routine can help improve your posture and strengthen the muscles supporting the spine, which may reduce lower back and hip pain. Strengthening the glutes will also help improve your jumping and running, so you can tackle those hurdles with ease.

Variants

The Banded Glute Bridge is, itself, a variation on the standard Glute Bridge. The only difference is the band.

Here are a few more to try:

  • Single Leg Bridge. This one is more challenging, so you’ll want to master the more basic bridge exercises first. For the Single Leg Bridge, you’ll start off the same way, but as you lift yourself into the bridge, you’ll lift one leg off the floor, either holding it parallel or lifting straight into the air.
  • The Weighted Bridge is another option if you’re looking for a challenge. It looks just like the standard bridge, but you’ll place a barbell across your hips. 
  • To add some intensity, you can try the Elevated Bridge. For this one, you’ll need an exercise ball. You’ll perform the exercise the same way, but from the starting position, you’ll have your heels on the top of the ball, pressing them firmly into the ball as you perform the bridge.

Posterior Perfect

The Banded Glute Bridge, and its variants, are quick and easy to add to your workout routine. Typically, 2-3 sets of 12 performed at least twice a week will produce results that you, and your pants, will love.

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