Resistance Band Glute Bridge

1. Begin by securing a resistance band around your thighs just above your knees, then lie on your back with knees bent and feet flat on the floor hip-width apart.
2. Position your arms at your sides with palms facing down, keeping your head and shoulders relaxed on the floor throughout the movement.
3. Engage your core by drawing your navel toward your spine, while maintaining a neutral position in your lower back.
4. Exhale as you press through your heels and lift your hips upward until your body forms a straight line from your shoulders to your knees, pushing against the band's resistance.
5. At the top position, squeeze your glutes intensely for 1-2 seconds while keeping your knees pushed outward against the band.
6. Maintain tension in your core and avoid overextending your lower back by not lifting your hips too high.
7. Inhale as you slowly lower your hips back to the starting position, controlling the descent without fully relaxing at the bottom.
8. Keep constant tension on the band throughout the entire set by maintaining slight outward pressure with your knees.

Important information

• Make sure your feet remain firmly planted throughout the movement, with weight distributed evenly through your heels and the middle of your foot.
• If you feel discomfort in your lower back, reduce your range of motion or place your feet slightly further from your glutes.
• Keep your chin slightly tucked to maintain proper neck alignment and avoid straining your cervical spine.
• For optimal glute activation, focus on the mind-muscle connection and visualize your glutes doing the work rather than your hamstrings or lower back.