Eccentryx / Exercise Atlas / glutes
Banded glute bridge
Lie supine, band above knees, feet hip-width, drive hips up and squeeze hard.
Muscles
- Primary
- glutes
- Supporting
- hamstrings, hip abductors
Mechanics
- Pattern
- hip extension
- Equipment
- resistance band, bodyweight
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Band forces knees out — abductors fire alongside glutes for harder squeeze.
- Progression
- Add a dumbbell or plate across hips; increase band resistance.
- Regression
- Bodyweight bridge with no band until hip extension pattern is clean.
Watch for
- Knees caving inward and losing band tension
- Hyperextending the lumbar instead of tucking pelvis at top
- Feet too far out — turns it into a hamstring bridge
Substitutions
- Machine hip thrust
- Barbell hip thrust
- Cable pull-through