Miniband Feet Elevated Glute Bridge

Instructions for proper form

Start by lying on your back with your feet elevated on a bench and your knees bent at a 90-degree angle. Place a miniband just above your knees. Engage your core and push through your heels, lifting your hips toward the ceiling while squeezing your glutes at the top. Lower your hips back down without touching the floor to maintain tension on the glutes. Ensure that your shoulders and feet remain in contact with the ground. Repeat for the desired number of repetitions while maintaining control throughout the movement.

Common mistakes to avoid

Avoid arching your lower back excessively; keep your core engaged to prevent this. Do not let your knees collapse inward; keep them aligned with your feet. Make sure to lower your hips fully without resting on the ground to maintain tension in the glutes.

Benefits

Specific benefits of the exercise

Increases glute strength, power, and stability; enhances hip extension mechanics; improves overall lower body strength.

Expected results and timeframe

With consistent practice (2-3 times per week), users can expect enhanced glute activation and strength within 4-6 weeks..

Who this exercise is best for

Best for beginners looking to strengthen their glutes, those recovering from lower body injuries, and individuals focusing on glute development in bodybuilding.

Scientific studies supporting its effectiveness

Studies show that exercises like glute bridges activate the gluteus maximus effectively due to their focus on hip extension and can support overall lower body development (Burd et al., 2016, J Strength Cond Res).

Variations

Beginner modifications

Begin with a standard glute bridge without the miniband or without elevating your feet. Focus on mastering the hip extension movement before progressing to variations.

Advanced progressions

Incorporate a single-leg variation by lifting one leg off the bench while performing the bridge. This increases the demand on the glutes and core stability.

Integrations

Complementary exercises

Include exercises such as squats, lunges, and hip thrusts to create a balanced glute workout.

Super set recommendations

Superset with Bulgarian split squats or kettlebell deadlifts to maximize glute activation and lower body engagement.

Sample workout routines

Sample routine: 1. Miniband Feet Elevated Glute Bridge: 3 sets of 12-15 reps. 2. Goblet Squats: 3 sets of 10-12 reps. 3. Deadlifts: 3 sets of 8-10 reps. Rest 1-2 minutes between sets.

Exercise combinations

Combine with core exercises like planks or bird dogs to enhance overall stability and strength.

Best time to do this exercise in your workout

Best performed in the lower body segment of your workout, ideally as part of the strength training portion either at the beginning or after a compound lift for glute activation.