Exercise Library
PREHAB & ACTIVATIONbeginner
Banded Glute Bridge
A must before jump training — the banded glute bridge activates 'sleepy' glutes, preventing over-reliance on quads and the lower back. Lie with knees bent, band around the knees, drive the hips up while pressing the knees outward against the band.
Glute max (activation), hamstrings2-3 sets × 15-20 reps
Coaching cues
- 1.Knees continuously push outward against the band — no valgus
- 2.Squeeze the glutes 2s at the top
- 3.Control the lowering — feel the glute stretch
- 4.High reps work best — 15-20 for activation
Detailed training method
[Steps]1. Lie with knees bent→2. Band around the knees→3. Drive the hips up→4. Press the knees outward against the band at the same time→5. Squeeze 2s at the top→6. Lower under control
[Common Errors]✗ Knees cave in→keep pressing outward ✗ Back arches too much→glutes, not the back ✗ Too few reps→15-20 is best for activation
[Progressions]Two legs→one leg→loaded→single-leg loaded→feet elevated
[Jump-Specific]A must before jump training; activates 'sleepy' glutes; prevents excessive quad and lower-back compensation in jumping
Related exercises
Hip Thrust March
Alternate leg raises at the top of a bridge or hip thrust, training pelvic stability in hip-extension positions
Banded Lateral Walk
Protects the knees during jump landings — banded lateral walks activate the glute med, preventing landing knee valgus (a primary ACL injury mechanism)
Goblet Squat
The best first squat for jumping — the goblet squat teaches the correct pattern (upright torso, braced core) as a foundation for barbell squats and jumping