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Band: Hip Bridge

Beginner

Equipment

Glutes

Abs

Abs

Hamstrings

Equipment

Bands

Exercise Type

Strength

Mechanics

Isolation

Force Type

Push (Bilateral)

The Mini Band Hip Bridge is a glute-focused movement that uses resistance bands to enhance muscle activation during the hip lift. This variation builds tension as you extend the hips upward, making it perfect for isolating the glutes in a controlled and efficient way.

It’s a great addition to glute or leg training sessions, or as a primer before heavy lifting. The constant band tension encourages better mind-muscle connection and more powerful contractions with every rep.

Key Benefits:

Targets and isolates the glute muscles
Builds stronger, more activated hips
Improves hip extension mechanics and pelvic stability
Great for warm-ups, activation, or accessory work
Simple to perform with minimal equipment

Place a mini band just above your knees and lie on your back with knees bent and feet flat on the floor.
Position your arms at a 45-degree angle from your torso for support.
Take a deep breath, then drive your heels into the ground and squeeze your glutes to lift your hips.
As you raise your hips, press your knees slightly outward against the band.
At the top, aim for a straight line from shoulders to knees.
Slowly lower your hips back to the ground under control.
Repeat for the desired number of reps.

🍑 Avoid arching your lower back—tilt your pelvis slightly and focus on glute squeeze.
🎯 At the top, maintain a straight line from knees to shoulders—don’t overextend.
🌬️ Exhale as you lift to help activate the core and glutes together.
🚫 Don’t let your knees flare too far out—keep them tracking over the feet.
✋ If you struggle to feel your glutes, touch the area lightly and pause at the top to improve engagement.

💪 The mini band hip bridge is a simple yet powerful tool to activate and build your glutes. Add it to your routine and feel the burn in all the right places! 🚀

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