Exercise
Supine bridge with a resistance band above the knees to encourage glute activation and knee tracking.
Setup instructions
Lie supine on the mat with knees bent and feet flat hip-width apart. Place a looped resistance band just above the knees. Rest the arms by the sides with palms down. Find a neutral pelvis before beginning.
Breathing cues
Exhale to bridge. Inhale to hold. Exhale to lower.
Movement steps
- 1Inhale to prepare.
- 2Exhale to press the knees slightly outward into the band and lift the hips into a bridge.
- 3Hold briefly at the top with even glute engagement.
- 4Inhale to maintain the position.
- 5Exhale to roll the spine back down with control.
Common mistakes
Overarching the low back; letting the knees collapse inward; pushing the band so hard the bridge becomes unstable; rushing the descent; holding the breath.
Safety notes
Use gentle outward pressure only. Stop if knee, hip, or sharp back discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Glute Bridge suitable for beginners?
Yes. The band adds a simple knee-tracking cue to a familiar bridge pattern. Outward pressure should stay gentle.
What muscles does Resistance Band Glute Bridge work?
The glutes and hamstrings lift the hips while the band encourages knee alignment. The core supports spinal articulation through the bridge.
What is Resistance Band Glute Bridge good for?
It improves glute activation and knee tracking in the bridge pattern, making it useful before reformer footwork and squat progressions.
Plan your class
Turn saved exercises into a class plan
Save exercises from the library, then build a reformer class plan with cues, timings, reps, and teaching notes.