Description of Banded Glute Bridge
One glute bridge variation and workout that target the glute muscles is the glute bridge against tiny bands.
Utilizing a band for banded glute bridges allows for accommodating resistance which means that as one approaches a full contraction the targeted muscle area experiences increased stress.
You can use the glute bridge exercise against small bands as a warm up or activation exercise before your workout or you can add it into your leg and glute routines.
Guidelines for Banded Glute Bridges
Start on the floor in a supine position with your arms at a 45 degree angle to your chest. Wrap a band just over your knees.
Squeeze your glutes and press your heels into the floor to raise your hips.
As you bridge up gently press out on the band.
After the required number of repetitions return your hips to the beginning position.
Tips for Banded Glute Bridge
Make sure your lower back does not arch when you extend your hip; instead concentrate on tightening your glutes and tilting your pelvis slightly to the rear.
At the height of contraction your ideal alignment should be a straight line from your knees through your shoulders.
Breathe out slowly while bridging your hips up. Your lower back shouldn’t feel any movement at all.
Keep your knees from tracking past the outside of your feet as you push out on the band.
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