A glute bridge with a loop band placed above the knees. Driving the knees out against the band recruits the gluteus medius alongside the prime glute-max bridge — a cheap accessory that doubles as hip activation.
What this exercise works
Muscles
gluteus maximus · gluteus medius · hamstrings
Goals
hypertrophy · rehabilitation · endurance
Equipment
Resistance band
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Lie on your back with the knees bent and feet flat on the floor, shoulder-width apart.
Place a loop band around both legs just above the knees.
Press the lower back into the floor and brace the core.
Drive through the heels and squeeze the glutes to lift the hips into a bridge — keep the band tension by pushing the knees outward.
At the top, the body forms a straight line from shoulders to knees. Pause briefly.
Lower under control to the start and repeat for the recommended number of repetitions.
Technique cues and common mistakes
The knees want to cave inward — that is the band telling you to push them out.
Stop the lift when your hips are level with your shoulders and knees; do not hyperextend the lower back.
Squeeze hard at the top — a fast, half-rep bridge feels easy because it is.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
