Exos | Formerly Core Performance

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Core Knowledge


Glute Bridge with Mini Band

Starting Position

  • Loop a mini band around your legs, just above your knees and lie face-up on the floor with your arms at your sides, palms facing up.
  • Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor.


  • Contract your glutes to raise your hips off the floor until your knees, hips, and shoulders are all in straight line.
  • Pause, then lower back down and repeat for the prescribed number of repetitions.

Coaching Keys

  • Squeeze your glutes and maintain a neutral spine throughout the movement.

You Should Feel It

  • Working mainly your glutes and to a lesser extent in your hamstrings and lower back.

Tags: Glutes, Mini Band, Hamstrings, Lower Back, Stability