Single Leg Glute Bridge With Resistance Band

Single Leg Glute Bridge With Resistance Band

A banded single-leg bridge that adds lateral hip demand while reinforcing strong knee tracking and pelvic control.

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Muscles Targeted

Glute max, glute med, hamstrings, deep core stabilizers.

Key Benefits

  • Adds lateral hip demand while keeping the setup simple
  • Reinforces knee alignment under tension
  • Builds unilateral posterior chain strength
  • Easy to scale by band strength or hold time
Keep tension on the band without letting the knee cave inward.

Equipment Needed

A mini band (loop band) and a mat/floor space.

How to Perform Single Leg Glute Bridge With Resistance Band

  1. Place a mini band above your knees.
  2. Set up in a single-leg bridge position with one foot planted.
  3. Gently press the working knee outward into the band (steady tension).
  4. Drive through the heel to lift hips while staying level.
  5. Lower with control and repeat, then switch sides.

Programming Options

  • 2–4 sets of 6–12 reps per side
  • Option: 1–2 second pause at the top
  • Alternative: 20–40 second timed set per side

Why This Variation Works

The band adds a consistent alignment challenge, encouraging the hip to control the femur while you produce hip extension on one side.

When to Use It

Glute-focused strength sessions, runner strength programs, and progressions after you’ve mastered the standard single-leg bridge.

Related Glute Exercises

Need more progressions? Visit Glute Exercises.

Frequently Asked Questions

Where should I place the band?

Most people do best with the band just above the knees. That makes it easier to keep steady outward tension.

What if my hips twist as I lift?

Reduce range slightly, slow the tempo, and focus on keeping both hip bones level.

Can I do this if I get hamstring cramps?

Yes, but start with shorter sets and bring your foot slightly closer. Build tolerance gradually.