Shoulders elevated, band on the knees, full glute lockout.
Push your knees out and tuck your chin, finish with a full glute squeeze.
Elevating your shoulders on a bench extends the range far beyond a floor bridge, so the hamstrings and glutes drive the hips through a longer arc of extension before that hard squeeze at the top. Pressing your knees out against the band the whole way keeps the outer glutes loaded on top of the main hip drive. Because your torso finishes parallel to the floor, you get a full lockout that a bridge from the floor simply cannot reach.
The bench. With your shoulders elevated your hips travel through a much bigger range, which means more work per rep and a proper lockout at the top, the floor bridge is the shorter, easier cousin.
Chin tucked keeps your ribs down and stops your lower back from taking over the lockout. If your head cranes back, your spine arches and the glutes lose the finish.
Roughly knee height, so the edge sits just under your shoulder blades. Too high and you slide around, too low and you have turned it back into a floor bridge.
