APR 21, 2020
My Favorite Glute Exercise
If I could pick only one resistance band exercise to do with my glute bands, it would be banded bridge. I like to perform these slow and controlled so I can really feel the burn in not only my glutes, but my hamstrings as well.
Benefits of Glute Bridge Exercise
I started substituting glute bridge for squats when I was recovering from my back injury. With many of the benefits similar to that of a squat, a major plus for the glute bridge is that it does not place any pressure on the lower back. It isolates and strengthens your butt muscles and hamstrings and when done correctly, this move can also enhance core stability because you are using your abdominal muscles and the muscles of lower back and hip while performing this exercise.
It is no secret that I love to workout with bands, but I especially love the bands for exercises like this because not only do they help keep your knees pulled in for proper alignment, but they also add another level when you are ready. For example, you can add an abductor pulse (push knees apart into the band) at the top of the bridge.
How to Perform a Glute Bridge
Lie face up on the floor, with your knees bent and feet flat on the ground.
Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line.
Hold your bridged position for a couple of seconds before easing back down.
Push your heels into the floor and use your abdominal and glute muscles to lift your hips off the floor. Maintain the lift through your glutes and not your back.
To make it harder, you can elevate your feet on a step or bench.