Dumbbell Band Glute Bridge
Sculpt and strengthen your posterior chain with this double-resistance powerhouse. Use a band and dumbbell to maximize glute tension, improve hip stability, and build a powerful lower body.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place a resistance band around your legs, just above your knees.
Lie on your back on a yoga mat with your knees bent and feet flat on the floor, about hip-width apart.
Hold a dumbbell securely across your lower hips/pelvis with both hands to add resistance.
Movement
Drive through your heels: Engage your core and squeeze your glutes to lift your hips off the ground.
Maintain the band tension: Keep your knees pushed outward against the resistance of the band throughout the entire movement to maximize engagement of the gluteus medius.
Top position: In the fully extended position, pause briefly and squeeze your glutes at the top. Ensure your shoulders remain on the floor.
Lowering phase: Slowly lower your hips back toward the start position in a controlled manner without letting your glutes fully rest on the floor before the next repetition.