Reformer exercise · Beginner

Glute Bridge with Band

Glute Bridge with Band is a beginner-level reformer exercise with Resistance band that mainly works the glutes, legs and hips. Spring setting: 1× light + 1× medium. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light + 1× medium
Reps: 8–10 reps per variation
Level: Beginner
Equipment: Reformer, Resistance band
Body area: Glutes, Legs, Hips
Muscles: Glutes, Hamstrings, Hip abductors

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Starting Position

Lying on your back on the carriage, heels hip-width on the footbar, the resistance band above the knees, arms by your sides.

Step-by-Step Flow

Glute bridge.
Hold the glute bridge up and open and close the carriage.
Hold the glute bridge and open only the knees out to the sides against the band.

Cues for Teaching

Roll up vertebra by vertebra instead of pushing the hips up.
The hips stay up while the carriage moves — don’t sag.
When the knees open, only the legs move, the pelvis stays level.

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