Resistance band: the secret to improve the results of your gluteal bridge and make them harder and more resistant


Tamara Villa

if you’re looking for
exercises for glutes to tone them and sculpt a perfect rear end, look no further than the Glute Bridge with Resistance Bands. This exercise is excellent because it focuses on both the
larger muscles as in smaller ones of the buttocks. And it’s low impact!

You will get great results for very little else. So build your playlist, pick one
resistance band and try this exercise. It will be a real plus in your fitness routine that will make you get hard and resistant buttocks in a short time. Guaranteed results.

The Banded Glute Bridge

banded glute bridge is a resistance band exercise that targets the butt. Lie on your back with your feet flat on the floor and about shoulder-width apart, legs bent, and a resistance band looped just above your knees.

The band
should always be in tension because otherwise it defeats the purpose. If you notice that the band is loose, spread your knees a little further until it is under tension. Then,
slowly lift your torso and upper legs into the airextending the hips until the quadriceps and torso are in line with each other.

Woman exercising with elastic bands/PEXELS

You should
push your quads and squeeze your butt at the top. Hold that position for about two seconds. Finally, come back down to the starting position. Try this with three sets of eight to twelve reps, but stop when you no longer feel comfortable.

To make them more challenging, you can
slow down the movement or take a longer pause at the top. Or do more reps. At the top of the movement, push your knees out to further fight the tension. You can also use a thicker resistance band or several smaller bands.

You can do banded glute bridges as part of your warm-up, the workout itself, and even on active recovery days. Because it’s so low impact, it’s great for making
the blood to flow and activate the muscles without causing much pain. In fact, exercises like this can help reduce and relieve pain.

The Muscles You Work With The Banded Glute Bridge

With this exercise, you not only work the glutes, but also the
hamstrings and lower back muscles. And because you’re doing this movement slower and under more control, it gives you an opportunity to really engage those smaller muscles and feel them working.

Also, your glutes, hamstrings, and back belong to your posterior chain. The importance of a strong posterior chain is often overlooked in strength training routines. A strong lower back and glutes
improve your posture and athletic performance and will also help protect you from injury.

When athletes experience an injury, it is often due to some type of weakness or imbalance in the glutes or back. You may not think about these muscles too often, but they have a
great importance not only in your fitness trainingbut also in your daily life.

Women exercising with elastic bands/PEXELS

Banded Glute Bridge Variations

Once you’ve mastered the traditional band glute bridge, you can introduce a few variations. One of them is to make them with
one leg. It works the same way, except you do it on one foot. The most important thing to remember here is to keep the
square hips on top. In other words, they must be aligned with each other. One hip should not be higher than the other. If you can’t lift your hips as high as you normally would, go as high as you can and focus on the quality of the movement.

You can also do glute bridge with
leg extension, which is like a less extreme version of the single leg bridge. Perform your standard bridge, then pause at the top. From here, stretch out one leg. Place that foot back on the ground (still in bridge) and lift the other foot into the air. Then, put that foot down, butt down as well, and begin the next repeat of the bridge.

And a third variant is the
moving glute bridge. Once again, you’re going to execute your standard glute bridge, but this time at the top of the movement (i.e. when your butt is in the air) you’ll raise one knee, then lower it back down again, switching to the other side and alternating for the repetitions. In this case, you will have to resist the tension of the band in two directions: from side to side and from top to bottom.