How to do a Mini Loop Band Glute Bridge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mini Loop Band Glute Bridge
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more standard Glute Bridge. Like other glute bridges, this exercise is performed as a hold, and primarily targets the glutes and hamstrings. By adding a mini loop band around, and just above the knee, you can further recruit smaller muscles around your hips, and get better muscle activation in general.
- Lie flat on your back with your palms facing down and knees bent and feet shoulder width apart with the band around your upper knees.
- Squeeze your glutes to raise your hips off the ground not allowing the band to pull your knees inward.
- Hold this top position for the allotted time.
Common Form Mistakes
Varying Tension with Bands
Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.
Alternatives & Variations to Mini Loop Band Glute Bridge
1. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 692 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
2. Mini Loop Band Glute Thrust
54 mSCORESWAPPED 516 TIMESAn excellent exercise for targeting the glutes and hamstrings, the mini loop band glute thrust amplifies the benefits of the traditional glute bridge. By adding resistance, this variation significantly increases muscle activation and strength, making it more effective for building lower body power and improving hip extension than its bodyweight counterpart.
3. Seated Leg Curl
98.8 mSCORESWAPPED 342 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
4. Dumbbell Good Morning
63.8 mSCORESWAPPED 318 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
5. Lying Hamstrings Curl
95.8 mSCORESWAPPED 269 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
6. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 179 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
7. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 173 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
8. Deadlift
98.7 mSCORESWAPPED 172 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
- Hamstrings
- Barbells
9. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 170 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
10. Medicine Ball Romanian Deadlift
46.4 mSCORESWAPPED 162 TIMESAdding a medicine ball to the Romanian deadlift increases the challenge to the hamstrings, glutes, and lower back. This variation enhances stability and strength, providing a functional workout that improves posture and lower body power.