A Complete Guide to Resistance Band Exercises

Resisted Bridge

Exercise Information

Exercise Name:Resisted Bridge
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Core, legs and gluteals

Exercise Procedure

Exercise Start Position
  1. Lying face-up with legs bent and feet flat on the floor.
  2. Hold the resistance band across your hips with the ends secured to the floor with your hands by your side. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. Lying face-up with legs bent and feet flat on the floor with hips lifted as high as possible. Your arms remain straight and on the floor.
Exercise Start Position
Exercise End Position
Action
  1. Raise the hips as high as possible whilst keeping the shoulders and feet on the floor and the ends of the resistance band on the floor.
  2. Then, lower your buttocks stopping just before touching the floor.
  3. Then, repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
  2. To further increase the intensity, one leg may be extended ensuring the knees remain level. If you do perform this single-leg option, also repeat on the other leg.
Technique Tips
  • Breathe out as you bend down and breathe in as you straighten your body.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Resisted Bridge Demonstration Video