Strength · Resistance band · Beginner · ~2 min
Mini-band glute bridge
Glute activation: bridging while pushing knees out against the band wakes up hip muscles before court sessions.
▶ Glute Bridge w Band NEW — ChiroUp (YouTube)
More videos: Avoid The #1 Glute Bridge Mistake (do this instead) (Conor Harris) · 10 MIN GLUTE BRIDGE BURNOUT - Floor Workout, set your booty on fire I Pamela Reif (Pamela Reif)
Prescription2 × 12 reps · rest 30 s
EquipmentMini band, Exercise mat
ImpactLow
FormatSolo
Starting position
Glute bridge position with a mini band just above the knees.
How to do it
- Push knees gently out against the band.
- Lift hips into the bridge.
- Hold 2 seconds, lower slowly.
Technique cues
- Knees stay over feet
- Ribs down
Common mistakes
- Letting knees cave in
- Arching the back
Easier
No band.
Harder
Single-leg version with band.
Safety
- Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.