How to do the Resistance Band Glute Bridge (Band Across Hips)
- Lie on your back, knees bent, with a band across your hips anchored under your feet.
- Rest your arms on the floor at your sides.
- Drive through your heels and lift your hips until your body is straight.
- Squeeze your bottom muscles at the top — avoid arching your back.
- Slowly lower your hips back down to just above the floor.
Full technique — 7 steps
- Lie on your back with knees bent and feet flat on the floor about hip-width apart.
- Place a long resistance band across your hips and anchor both ends under your feet.
- Rest your arms on the floor at your sides, palms down.
- Tighten your stomach and lower your chin slightly toward your chest.
- Drive through your heels and lift your hips against the band until your torso and thighs form a straight line.
- Squeeze your glutes hard at full hip extension without arching your lower back.
- Lower your hips back down until the glutes are just above the floor, keeping band tension.
Common mistakes
- Knees collapsing inward
- Overarching the lower back
- Feet set too far forward
- Stopping short of hip extension
- Losing band tension at bottom
Form cues
- Keep band tight across hips
- Shins vertical at top
- Chin slightly toward chest
- Finish with glutes
- Don't arch at the top
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Hip Thrust Harder
- Dumbbell Glute Bridge Harder
Barbell
Suspension trainer
Kettlebell
- Kettlebell Glute Bridge Harder
- Kettlebell Single Leg Deadlift Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Resistance Band Glute Bridge
- This exercise Resistance Band Glute Bridge (Band Across Hips)
- Harder Bodyweight Hip Thrust
- Harder Single Leg Resistance Band Glute Bridge
Too hard for now? Start with the Resistance Band Glute Bridge.
Quick answers
What muscles does the Resistance Band Glute Bridge (Band Across Hips) work?
Primary: Glutes 10/10. Also works: Hamstrings 5/10.
When should I do the Resistance Band Glute Bridge (Band Across Hips) in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Resistance Band Glute Bridge (Band Across Hips)?
Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Resistance Band Glute Bridge (Band Across Hips)?
Dumbbells: Dumbbell Hip Thrust, Dumbbell Glute Bridge. Barbell: Barbell Glute Bridge, Feet Elevated Staggered Stance Barbell Glute Bridge. Suspension trainer: Suspension Trainer Reverse Plank Hip Raise. Kettlebell: Kettlebell Glute Bridge, Kettlebell Single Leg Deadlift.
What is an easier version of the Resistance Band Glute Bridge (Band Across Hips)?
Resistance Band Glute Bridge (Beginner).
What is a harder version of the Resistance Band Glute Bridge (Band Across Hips)?
Bodyweight Hip Thrust (25% of bodyweight), Single Leg Resistance Band Glute Bridge (30% of bodyweight).
