Not only are your glutes the largest muscle in your body, they’re also involved in powering your pedal stroke. That means they’re likely the reason why you can—or can’t—crush a climb or sprint to the finish line. This is why you need to dedicate time to strengthening these muscles—and glute bridge variations, including banded glute bridges can help.

So we put together a how-to on properly executing the glute bridge, plus five variations you can add to your routine to turn up the challenge on this hip extension exercise.

The Benefits of Glute Bridges for Cyclists

Going from sitting down at your office desk all day to sitting on your bike can actually lead to weak glute muscles. And when these muscles aren’t as strong as they need to be, your knees can collapse inward toward the bike frame, potentially causing pain and a loss of power, according to Dane Miklaus of WORK Training Studio.

That’s where glute bridges come in. This move not only strengthens the backside to help with knee alignment, but it also gets the hips out of a consistently flexed position and into hip extension, which also stretches the often tight quad muscles on the front of the thighs.

Miklaus put together a circuit with six variations of this exercise so you can start working those glutes and upping the challenge as you get stronger.

6 Glute Bridge Variations to Try Today

How to use this list: Perform 2 to 3 sets of 10 to 15 reps (per side on single-leg exercises) as your preride warmup, or add a few of these moves to a home or gym strength workout.

1. Glute Bridge

Dane Miklaus

1. Lie faceup, knees bent, and feet planted on the floor.
2. Drive through heels, contracting the glutes to lift hips up toward the ceiling. Body should form a straight line from shoulders to knees.
3. Lower back down slowly.
4. Repeat.

2. Single-Leg Glute Bridge

Dane Miklaus

1. Lie faceup, knees bent, feet planted, arms down by sides on the floor.
2. Lift left leg up toward the ceiling but keep both knees aligned.
3. Engage glutes while lifting hips up, driving through right heel.
4. Lower back to the floor.
5. Repeat.
6. Switch sides.

3. Banded Glute Bridge

Dane Miklaus

1. With mini band placed right above knees, lie faceup, knees bent, and feet planted on the floor.
2. Drive through heels, contracting the glutes to lift hips toward the ceiling. Think about driving knees outward, keeping tension on the mini band. Body should form a straight line from shoulders to knees.
3. Lower back down.
4. Repeat.

4. Single-Leg Banded Glute Bridge

Dane Miklaus

1. 1. With mini band placed right above knees, lie faceup, knees bent, feet planted, arms down by sides on the floor.
   2. Lift left leg up toward the ceiling, so that both knees are aligned.
   3. Engage glutes as you lift hips up, driving through right heel. Think about driving knees outward, keeping tension on the mini band.
   4. Lower back down.
   5. Repeat.
   6. Switch sides.

5. Banded Glute Bridge Abduction

Dane Miklaus

1. With mini band right above knees, lie faceup, knees bent, and feet planted on the floor.
2. Drive through heels, contracting the glutes to lift hips up toward the ceiling. Body should form a straight line from shoulders to knees.
3. Drive knees outward, then return to center, keeping tension on the mini band the whole time.
4. Bring knees back to center, then slowly lower back down.
5. Repeat.

6. Banded Wide-Stance Glute Bridge

Dane Miklaus

1. With mini band right above knees, lie faceup, knees bent, and feet planted on the floor, shoulder-width apart or wider.
2. Drive through heels, contracting the glutes to lift hips up toward the ceiling. Think about driving knees outward, keeping tension on the mini band. Body should form a straight line from shoulders to knees.
3. Lower back down.
4. Repeat.

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