Banded Glute Bridge

Banded glute bridge is a great pelvic tilt, glute, and core exercise.  This combines the standard glute bridge, and the banded clamshell.

Banded Glute Bridge

Primary Muscles Used

Abductor Muscles Used

Banded Glute Bridge Instructions

  • Find an open space on the floor and lie on your back, using a mat if you have one.
  • Put the mini band around your legs just above your knees.
  • Rest your hands at your sides, bend your knees, and place your feet flat on the floor, beneath your knees
  1. Tighten your abdominal and buttock muscles by pushing your low back into the ground.
  2. Raise your hips to create a straight line from your knees to your shoulders.
  3. Separate your knees while holding a straight position.
  4. Squeeze your core and pull your belly button back toward your spine.
  5. Pause for a second.
  6. Bring your knees back together.
  7. Lower the hips to return to the starting position.
  8. Repeat.
Glute and Abductor Demonstration

Tim's list of benefits for the Banded Glute Bridge

  • A basic bridge stretches the stabilizers of the posterior chain, including your hip abductors, gluteus maximus, and hamstrings. As antagonist stabilizers for the bridge move, the rectus abdominis, obliques, and quadriceps get a workout as they maintain stability.
  • If you're looking for a move to add to your strength routine that works your core and butt, the basic bridge is a great place to start. This exercise also helps strengthen the erector spinae, which runs the length of your back from your neck to your tailbone.
  • Your power and strength will generally improve as these muscle groups get stronger. A strong core will also improve your posture and can help ease lower back pain. In fact, as long as you have good form, bridge exercises are generally safe for people with chronic back problems and can even aid in pain management.

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