Band Glute Bridge
Muscles worked: Glutes (assisted by hamstrings).
How to do it
- Lie on your back with your knees bent and feet flat, hip-width apart.
- Put a band above your knees, or run a heavier one over your hips.
- Push your knees out against the band and hold that pressure.
- Drive through your heels and lift the hips to a full lockout.
- Squeeze the glutes at the top, then lower under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Band above the knees or over the hips
- Push the knees out, squeeze to lockout
Logging it
IronPack suggests working in the 15 to 25 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the band glute bridge properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.