Banded Glute Bridge
Banded glute bridges are an effective exercise to target and strengthen your glutes and hip flexors. By adding a resistance band, the exercise is intensified, which helps activate the muscles better and gives a more toned appearance. This exercise is ideal for those looking to improve glute and core strength.
Correct form and technique
Follow these steps to perform banded glute bridges correctly:
- Place a resistance band just above your knees, and lie flat on your back with your knees bent and feet flat on the floor.
- Keep your arms along your sides for support.
- Squeeze your glutes and lift your hips towards the ceiling until your body forms a straight line from shoulders to knees.
- Push lightly against the band to activate the outer thighs.
- Slowly lower your hips back to the starting position while maintaining tension in the band.
Common mistakes
Avoid these mistakes when doing banded glute bridges:
- Not activating the glutes: Make sure to squeeze your glutes at the top of the movement for maximum effect.
- Arching the back: Keep your core engaged to prevent your back from arching during the exercise.
- Knees moving: Keep your knees stable and push against the band to activate the right muscles.
Modifications and variations
To adjust the difficulty of banded glute bridges, you can try the following variations:
- Easier version: Remove the resistance band for a standard glute bridge if you're a beginner.
- Harder version: Add a thicker band or hold a barbell over your hips for extra resistance.
- Single-leg glute bridge: Lift one leg to increase the challenge and activation of the glutes.
Number of repetitions and sets
To maximize results, it is recommended to start with 3 sets of 12-15 repetitions. Gradually increase the resistance by using thicker bands or adding more repetitions.
Breathing tips
Inhale as you lower your hips, and exhale as you press them upward. This helps you maintain control and stability throughout the exercise.