How to execute heavy glute bridges and hip thrusts with resistance bands?

Question

I am trying to figure out how can I do heavy glute bridges with resistance bands safely. The reason I use resistance bands is it is portable and fit my current lifestyle. My current glute bridge is 110 kg with barbells(now I don’t have access to the gym). I have done some research on the internet and find different types of resistance band usage on the glute bridge.

The first one that I found is creating torque on my shoulders. I am worrying about this movement can create injury on my shoulders. Is this movement progressible in the long run?

Use a bench or something to elevate your body off the ground? — JustSnilloc, Mar 11 '19 at 19:55
Thanks but bench is not portable. I need something that I can put it in my suitcase. — my-lord, Mar 11 '19 at 20:48
@my-lord I think you can find small stools that fold up and would fit in a suitcase, if you just need something to support your shoulders.... — E.Aigle, May 26 '21 at 07:54

score 2 · Answer 1 · edited May 25 '21 at 17:14

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Actually, you can anchor the band with your heels. This is the best way I have found:

Functional Integrated Training-Resistance Band Glute Bridge

edited May 25 '21 at 17:14

C. Lange

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answered May 25 '21 at 12:42

N.b..

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score 1 · Answer 2 · answered Jun 12 '20 at 01:15

You can't, unless you find something strongly anchored to the ground you can't.

Find a pole and use it to do band pull throughs instead, or band deadlifts.

They are not the best substitute for the glute bridge, but they are decent.

How to execute heavy glute bridges and hip thrusts with resistance bands?

2 Answers2