Glutes · Resistance bands

Resistance Band Single Leg Bridge

The resistance band single leg bridge is a targeted unilateral exercise designed to strengthen the glutes and hamstrings. It helps eliminate strength imbalances between sides and works well as a glute activation drill or a focused finisher in lower-body workouts.

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

How to do it

Lie on your back with your knees bent and feet flat on the floor, placing the loop resistance band across your hips and pinning its ends to the floor with your hands.
Extend one leg straight so only one foot stays planted.
Inhale and brace your core. As you exhale, drive through the heel of the planted foot and lift your hips up against the band until your body forms a straight line from shoulders to knee.
Squeeze your glutes at the top and hold briefly.
Inhale and slowly lower your hips back toward the floor with control.
Complete your reps, then switch legs.

Common mistakes

Hyperextending the lower back at the top shifts tension away from the glutes onto the lumbar spine.
Losing your grip on the band reduces tension at the peak of the lift where resistance is most needed.
Tilting or rotating the hips compromises pelvic stability and diminishes engagement of the working glute.
Pushing through the toes instead of the planted heel diverts the workload toward the quadriceps.

Tips

Pin the ends of the band firmly to the floor with your palms right beside your hips to keep constant tension.
Pause for a full second at the top of the movement to maximize the peak contraction in the working glute.
Set your planted foot so your shin is nearly vertical when your hips reach full extension.

Sets and reps

Perform 3–4 sets of 10–15 reps per leg to build unilateral glute endurance and strength. Rest for 45–60 seconds between sets.

Muscles worked

Resistance Band Single Leg 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 muscles does this exercise target?

It primarily targets the gluteus maximus and hamstrings, while the core and gluteus medius work to keep the pelvis level.

Is this exercise safe if I have lower back discomfort?

It is generally spine-friendly when hips extend without arching the lower back. If you experience pain, stop immediately and consult a healthcare professional.

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