Resistance Band Elevated Glute Bridge

Description

How to do Resistance Band Elevated Glute Bridge

1. 01
   Setup

   Lie supine on the floor with your upper back flat, and place a resistance band just above your knees.

2. 02
   Setup

   Position your feet hip-width apart on an elevated surface like a bench or step, ensuring your knees are bent at approximately a 90-degree angle.

3. 03

   Engage your glutes and core, then push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.

4. 04

   At the top, squeeze your glutes intensely and actively push your knees slightly outward against the band to maintain tension.

5. 05

   Slowly and with control, lower your hips back down to the starting position, maintaining glute engagement throughout the eccentric phase.

Tips

• Actively push your knees outward against the band throughout the entire movement to maximize glute medius activation and hip stability.
• Maintain a strong core brace by drawing your navel towards your spine to prevent your lower back from arching at the top of the movement.
• Focus on driving through your heels rather than your toes to ensure optimal activation of your glutes and hamstrings.
• Control the lowering phase (eccentric contraction) for 2-3 seconds; this increases time under tension and promotes greater muscle growth.

Common mistakes

• Arching the lower back excessively at the top of the bridge instead of achieving a straight line; fix this by engaging your core and squeezing your glutes to posteriorly tilt your pelvis.
• Allowing your knees to collapse inward during the movement; fix this by consciously pushing your knees outward against the resistance band throughout the exercise.
• Driving through your toes instead of your heels; fix this by actively pressing your heels into the elevated surface to better activate your glutes and hamstrings.