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The Banded Glute Bridge: Shape Your Booty

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The Banded Glute Bridge: Shape Your Booty

Smoke your glutes and work your booty with the banded glute bridge exercise, a valuable resistance band movement that will help you build muscle and burn fat.

This variation of the classic glute bridge exercise makes use of a hip resistance band to add extra resistance and tension to the movements, for an effective booty exercise. You can easily incorporate this exercise into an existing glute-focused workout circuit, or build a new routine based around it.

Here's how to do the banded glute bridge exercise!

How to perform the banded glute bridge

The banded glute bridge uses the same technique and movements as the classic glute bridge exercise. The critical difference is that the glute bridge with band exercise is performed using a resistance band.

A resistance band glute bridge is therefore considered a more challenging exercise, but also a more effective bridge workout. The glutes and other secondary muscles are targeted with more accuracy and worked against increasing strength and resistance.

The banded glute bridge is a popular addition to a resistance band workout routine, a workout incorporating multiple bridge variations, or it simply makes for a great warmup exercise if you are working your glutes against weights. Remember to stretch before beginning any exercise routines.

Here's how to do the banded glute bridge:

  1. Select a resistance band with an appropriate strength for your level of fitness.
  2. Lie down on the floor, with you back straight against the ground and your knees at right angles.
  3. Place the resistance band around both thighs, so it rests just above your knees.
  4. Keep your arms at your side, press your knees out against the bands, and raise your hips towards the ceiling.
  5. Squeeze your muscles tight, hold for 2-3 sec, and release.
  6. Repeat the exercise for at last 10 repetitions.

What muscles are activated by the banded glute bridge?

The primary muscles targeted by the resistance band glute workout are the glutes (that's your booty), but other secondary muscles are also activated during the exercise.

Here's a list of the significant muscles activated during this drill:

  • Gluteus maximum
  • Gluteus minimus
  • Hip abductors
  • Hamstrings
  • Back muscles
  • Core muscles

As you can see, the banded glute bridge works quite a bit more than just your glutes, making this a truly effective exercise!

Is there a difference between the hip thrust and the glute bridge?

You might be wondering, isn't the glute bridge similar to the hip thrust? You're not wrong because both exercises are comparable, and both exercises do target similar muscle groupings.

Both aim at working the glutes, as well as secondary muscles that include the hamstrings, back, hip, and core muscles. Both exercises also involve lifting the hips towards the ceiling.

However, hip thrusts are performed with your shoulders resting on a bench, whereas glute bridges are performed on the floor. The glute bridge is also best performed with a resistance band, while the hip thrust primarily involves lifting weights.

How can I make the banded glute bridge more difficult?

You can increase the difficulty of the banded glute bridge by having a range of different resistance bands available for your workout.

We recommend starting with a low resistance band when you first begin learning the exercise. Practice the technique and movements before switching to a stronger resistance band that offers more tension and resistance.

As your fitness level and strength improve, you can use higher strength resistive bands to increase the difficulty of the exercise.

The final say on the banded glute bridge

The banded glute bridge is fantastically effective at targeting and sculpting the glutes. If you're looking to build strength in your glutes or define the shape of your booty, then this is the perfect exercise.

Why not start using the banded glute bridge in your next booty workouts?

Katherine Holden

Katherine Holden

Katherine is a CrossFit expert with humble origins. Starting out on a ranch, ever since she was nine, she spent most of her life roping and competing in team roping. After finding bodyweight exercises interesting she sought after a career in CrossFit and dedicated her life towards achieving the body of her dreams. Today Katherine is a personal trainer that loves to travel the world and change the lives of her clients.

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