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Coaching Objective
Skill Level: Advanced, Skill Development: Strength. Similar to the Glute Bridge exercise, the Banded Glute Bridge uses the same technique and movements with a resistance band. Glute Bridges are a prime exercise for your glutes because they target all three muscles that make up your glutes (gluteus maximus, medius and minimus) and the hamstrings. Your glutes help control the movement of the pelvis, hips, legs, and torso. Strong glutes will help you run faster. The glutes are the main muscle responsible for hip extension, so the stronger your glutes, the more powerful your stride becomes.
The Banded Glute Bridge is considered a more challenging exercise and a more effective bridge workout. The glutes and other secondary muscles are targeted with more accuracy which will help increase strength.
This is a good warm up exercise. Always stretch before beginning any strength exercise.
Drill Instruction
- Select a resistance band with an appropriate strength for your level of fitness.
- Place the resistance band around both thighs. It needs to rest just above your knees.
- Lie flat on your back with your knees bent and feet grounded.
- Place your arms by your sides and palms of your hand touching the ground.
- Elevate your hips by pressing your weight down your palms and feet.
- Pause, clench your glutes and control your weight down through your heels.
- Lie flat on your back again and then repeat 5,6,7.
Coaching Messages
- Aim for 3 to 4 sets of between 10-25 reps. You should feel your glutes and hamstrings starting to fatigue.
- Strength training is the key to increasing your power & flexibility.
- Strength training will help you improve your performance and help decrease the risk of injury.
- Be Strong and Be Awesome!
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