FlexBanded Glute Bridges
Muscles worked
- Gluteus Maximus
- Gluteus Medius
- Biceps Femoris (Long Head)
- CategoryLegs
- Default target3 sets × 12–20 reps
- EquipmentBand
- Movement patternHinge
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie on your back, knees bent, feet flat. Place a loop band just above your knees.
Movement
Drive through your heels to lift your hips while pressing your knees outward against the band. Squeeze at the top, lower slowly.
Form Tip
Keep ribs down and push the knees out the whole time — the band is there to resist them caving in.
Increase Difficulty
Add a 3-second hold at the top or place a dumbbell on your hips.
Decrease Difficulty
Remove the band and master the basic glute bridge first.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.