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Resistance Band Single-Leg Glute Bridge
A single-leg glute bridge with a resistance band around the thighs that targets glutes and hamstrings to build lower body strength, stability, and correct imbalances; scaled by band tension or foot elevation.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris
Abductors
6/10Glute Medius
Abs
5/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on a mat with knees bent and feet flat, hip-width apart. Place a loop band just above your knees and extend one leg straight out.
- Engage your core and press lower back into the floor.
- Drive through the heel of your planted foot to lift hips.
- Squeeze glutes at the top to form a straight line from shoulders to knee.
- Press knees outward against the band to maintain tension.
- Hold briefly at the top.
- Lower hips slowly with control back to the starting position.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes hard
- Keep hips level
- Press knees out
- Core tight
Breathing
Inhale as you lower your hips; exhale as you lift and squeeze your glutes.
Tempo
3-2-1
Range of Motion
Lift hips until your body forms a straight line from shoulders to planted knee; lower until hips lightly touch the floor without arching the back.
Safety
Safety Notes
- Avoid hyperextending lumbar spine
- Choose appropriate band tension
- Consult professional if lower back or hip issues present
Spotting
No spotting required; use a stable surface if elevating foot.
Common Mistakes
- Arching lower back
- Hips dropping to one side
- Knees caving inward
- Using momentum to lift
When to Avoid
- Lower back pain
- Hip impingement
- Recent knee surgery
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master bodyweight glute bridge
- Basic core stability
Also known as
Banded Single-Leg Glute Bridge, Single-Leg Banded Bridge, Resistance Band One-Leg Glute Bridge
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