Bridge with Band

STEP BY STEP GUIDE:

  1. Place a small resistance band around the top of your knees.

  2. Lay on your back and bend your knees so that your heels are about one foot away from your butt and place your hands out to the side of your body.

  3. Drive your knees out against the band

  4. Press your heels into the ground to lift your hips up until your hips are fully extended, forming a straight line between your knees and your shoulders, all while keeping your knees driven out against the band.

COMMON MISTAKES:

  1. Not pressing out against the band. Make sure your knees are pushed out during the entire set.

  2. Not fully extending the hips. Stopping short of the fully extended position will limit the amount of tension on the glutes, which is the primary muscle we are trying to train with this exercise.

  3. Placing the feet too far away from or too close to your butt. Different foot positions will shift the focus to other muscles such as the low back or the quads. Keep the heels about a foot away from you in order to most effectively train your glutes.