How to perform Band Glute Bridge with proper form

Setup

1. Equipment: Use a resistance band. Choose a band that provides moderate resistance.
2. Positioning: Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Place the resistance band just above your knees.

Execution

1. Engage Core: Tighten your abdominal muscles to stabilize your pelvis.
2. Foot Placement: Ensure your feet are shoulder-width apart and flat on the ground.
3. Lift Hips: Press through your heels, squeezing your glutes, and lift your hips towards the ceiling. Your body should form a straight line from shoulders to knees at the top.
4. Band Tension: Keep the tension on the band by pushing your knees outward slightly throughout the movement.
5. Hold and Lower: Pause at the top for a moment, feeling the glute contraction, then slowly lower your hips back to the starting position.

Tips

• Maintain a neutral spine throughout the movement.
• Avoid overextending your back; focus on using your glutes.
• Ensure your knees don’t collapse inward; they should track over your feet.

Breathing

• Inhale as you lower your hips and exhale as you lift them.