Banded Knee High from a Glute Bridge on Bench
Glute bridge on a bench with banded knee drives that combines hip extension and flexion strength.
Glutes & HipsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: glutes. Secondary: hip flexors, core, hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Set up in a glute bridge with the upper back on a bench and a band around the feet or thighs.
- Drive one knee upward against the band while keeping the hips extended.
- Lower with control and alternate sides.
- Squeeze the glutes throughout.
- Complete 4 sets of 12-15 reps per side.
Equipment
- Resistance Band
- Bench
Coaching tips
Benefits
Glute bridge on a bench with banded knee drives that combines hip extension and flexion strength.
Common mistakes
Avoid letting the hips drop or losing band tension.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Perform without the band.
Breathing
Exhale as you drive the knee, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.