Glutes · Resistance bands

Resistance Band One Leg Glute Bridge

The resistance band one-leg glute bridge is a unilateral isolation exercise designed to strengthen the gluteus maximus, gluteus medius, and hamstrings. It helps eliminate strength imbalances between legs and serves as an effective glute activation drill or a high-repetition finisher.

Muscles: Glutes, Legs
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Place the loop resistance band just above your knees and lie on your back with your knees bent, feet flat on the floor.
Extend one leg straight forward, keeping your thighs parallel so the band stays taut.
Inhale and brace your core. As you exhale, push through the heel of the planted foot and lift your hips until your body forms a straight line from shoulders to knee.
Keep the working knee pressed slightly outward against the band and squeeze your glutes at the top.
Inhale and slowly lower your hips back toward the floor with control.
Complete your reps, then switch legs.

Common mistakes

Arching the lower back at the top shifts the workload away from the glutes and strains the lumbar spine.
Allowing the working knee to cave inward reduces band tension and disengages the gluteus medius.
Tilting or dropping one hip compromises pelvic stability and leads to asymmetric loading.
Pushing through the ball of the foot instead of the heel shifts tension onto the quadriceps and knee joint.

Tips

Keep continuous outward pressure against the band with the working knee through the entire range of motion.
Pause for a full second at the top of the movement to maximize peak glute contraction.
Brace your core muscles firmly to maintain a neutral spine and prevent your ribs from flaring.

Sets and reps

Perform 3 to 4 sets of 10 to 15 reps per leg, resting 60 to 90 seconds between sets to build targeted muscular endurance and hypertrophy.

Muscles worked

Resistance Band One Leg Glute Bridge: glutes, legs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What should you do if your hamstrings cramp during the movement?

Move your planted foot slightly closer to your hips to shift the primary mechanical demand from the hamstrings directly to the glute.

Is this exercise safe to perform with lower back issues?

It is generally safe if you avoid hyperextending your lumbar spine at the lockout; if any pain occurs, stop immediately and consult a healthcare professional.

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