Movement overview

The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.

Step-by-step cues

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
2. Engage your core and press your lower back into the floor.
3. Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
4. Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
5. Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the exercise to protect your lower back.
• Focus on squeezing your glutes as you lift and lower your hips.
• Avoid arching your back; maintain a neutral spine position.
• Ensure that your knees remain aligned with your toes and do not cave inward.
• Control the movement both on the way up and down for maximum effectiveness.
• Start with a lighter resistance band if you're new to this exercise and progress as you build strength.