Banded Glute Bridges + Ball Passes
Banded Glute Bridges + Ball Passes
Equipment: Latex Loop Resistance Band + 9" Pilates Ball
Difficulty: Intermediate
Target Muscles: Glutes, hamstrings, core, hip flexors
How to Perform Banded Glute Bridges + Ball Passes
Step-by-Step Instructions:
- Perform 15-20 glute bridges with band around thighs (lie on back, lift hips, push knees out)
- After completing bridges, immediately transition to ball passes
- Lie flat on back with arms overhead holding the ball
- Simultaneously lift arms and legs, pass ball from hands to feet
- Perform 10-15 ball passes
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (12 bridges + 8 passes)
- Intermediate: 3-4 circuits (15 bridges + 12 passes)
- Advanced: 4-5 circuits (20 bridges + 15 passes)
Form Tips:
- Push knees out against band during bridges
- Squeeze glutes at top of bridges
- Keep lower back pressed to floor during passes
- Transition efficiently between exercises
- Keep core engaged throughout
- Breathe steadily
Common Mistakes to Avoid:
- Letting knees cave inward during bridges
- Not lifting hips high enough
- Arching lower back during ball passes
- Resting too long between exercises
- Dropping limbs too quickly during passes
- Holding your breath
Modifications:
- Easier: Reduce reps or rest longer between circuits
- Harder: Increase reps, single-leg bridges, or reduce rest time
Benefits:
- Combines glute and core training
- Efficient lower body and abs workout
- Builds functional strength
- Improves hip and core stability
- Time-efficient training
- Great for total core engagement