StrengthIn review

Band Glute Bridge

A floor bridge with band resistance at the hips or above the knees.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Hinge
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie on the back with both knees bent and the feet flat on the floor.
For a long band, place it across the hip crease and hold both ends against the floor. For a mini-band, loop it above the knees and keep the knees over the feet.

Do the rep

Push through the feet and lift the hips until the shoulders, hips and knees form a line.
Lower the hips to the floor under control.

What counts as a rep

A rep counts when the hips reach a straight body line without the lower back arching and return to the floor.

One rep counts when the hips reach a straight body line without the lower back arching and return to the floor.

Breathing

Exhale during the effort; inhale during the controlled return.

Cues

Keep the ribs down.
Move at a steady speed.
Use a stronger band when the reps get easy.

Common mistakes

Arching the lower back
What you seeThe ribs lift as the hips rise.
FixStop at a straight body line and keep the abdomen firm.
Control keeps the work in the intended movement.

Stop the set if

Stop if you feel sharp pain.
Stop if the band slips or shows a tear.
End the set when you cannot meet the rep standard under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Glutes · moderate confidence
Hamstrings · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence

Equipment

Resistance band or Mini band

Lie on the back with both knees bent and the feet flat on the floor. For a long band, place it across the hip crease and hold both ends against the floor. For a mini-band, loop it above the knees and keep the knees over the feet.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 7, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_glute_bridge, the closest Wave 1 record. The copied timed-use state is a candidate; this draft has no reviewer approval.
The CSV says lower-body. The record uses hinge and primary_hinge, secondary_lower under the owner ruling of 2026-10-12 (#340).
The any-of group is retained: a long band resists hip extension across the hips; a mini-band above the knees adds hip abduction tension during the same hip extension. Coach review must confirm both setups and their shared programming fit.
Skill tier beginner: The band tension, depth or handle assistance can be reduced for a first-session rep. Failure cost low: The user can stop safely with band resistance or on the floor. (rule 3).
Not a rule 4 alias: ex_glute_bridge does not accept a band. The owner keeps this as a separate record (#340).
The CSV prescribes load-and-reps. Bands and suspension resistance have no kg value, so the record uses bodyweight-reps only and an effort progression cue (rule 1).
The CSV muscle list is a family hint. The record selects glutes, hamstrings as primary and deep-core as secondary. The vocabulary groups the hip abductors under glutes; coach review must confirm this anatomy.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

Train it in Allena

Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.

Get the app