Mini Band Glute Bridges
To do the Basic Mini Band Glute Bridge, you will perform a two-leg bridge with the band around your knees. To set up, place the band right above, below or at your knees. Below will be a bit more challenging than above. Make sure though that wherever you place the band, you feel your glutes working. Above the knee can help if you struggle to feel your glutes activating and instead feel your quads taking over.
With the band around your knees, lie flat on your back with your feet flat on the ground about hip-width to shoulder-width apart. Make sure your feet are just beyond your fingertips when your arms are down by your sides. You can move your feet slightly further away if your hips are tight. Make sure that your feet are at least about hip-width apart so that you are forced to press your knees out and open against the band to keep them in line with your ankles and hips.
Bend your elbows to 90 degrees and press your knees out against the band. Then, driving through your heels and upper back and arms, bridge up. Keep pressing out against the band as you bridge up. Do not let your knees cave in. Fully extend your hips and squeeze your glutes at the top. Do not hyperextend your low back at the top. Keep your abs engaged.
Hold for a second or two at the top then lower back down and repeat. Do not let your knees cave in as you lower back down. Keep pressing out against the band the entire time!
Adjust the band placement or even use a heavier band to make the move harder. You can also vary the move up by doing a Single Leg Mini Band Glute Bridge.