# Single Leg Resistance Band Glute Bridge

A floor glute bridge driven by one leg, with a mini band around your thighs just above the knees. Trains the glutes and hamstrings one side at a time, while the band makes the outer hips work to keep the knee from falling in.

- Beginner · Compound
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-one-leg-glute-bridge/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-resistance-band-glute-bridge/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 6/10
- Hip abductors: 4/10
- Hip adductors: 3/10

## How to do the Single Leg Resistance Band Glute Bridge

1. Lie on your back, band above your knees, feet flat.
2. Lift one foot and keep that knee bent.
3. Drive through the planted heel to lift your hips.
4. Squeeze your bottom muscles at the top — avoid arching your back.
5. Slowly lower your hips back down to just above the floor.

### Full technique — 7 steps

1. Lie on your back with knees bent, feet flat, and a band looped around your thighs just above the knees.
2. Lift one foot off the floor, keeping that knee bent.
3. Tighten your stomach and press your working knee out against the band.
4. Drive through your heel and lift your hips until your torso and thigh form a straight line.
5. Squeeze your glutes hard at full hip extension without arching your lower back.
6. Lower your hips back down until the glutes are just above the floor, keeping band tension.
7. Complete all reps on one side, then switch legs.

## Common mistakes

- Rotating the pelvis open
- Overarching the lower back at top
- Stopping short of full hip extension
- Losing band tension at bottom
- Pushing through the toes

## Form cues

- Push knees into band
- Keep hips square
- Finish with glutes
- Don't arch at the top

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, pause 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/), [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/)
- **Kettlebell**: [Staggered Stance Double Kettlebell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-double-kettlebell-romanian-deadlift/), [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/)
- **Cable machine**: [Single Leg Cable Romanian Deadlift](https://seto.fit/exercises/single-leg-cable-romanian-deadlift/), [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/)
- **Dumbbells**: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/), [Single Arm Dumbbell Single Leg Romanian Deadlift](https://seto.fit/exercises/single-arm-dumbbell-single-leg-romanian-deadlift/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Glute Bridge (Band Across Hips)](https://seto.fit/exercises/band-hip-thrust/) — 15% of bodyweight
- Easier: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/) — 25% of bodyweight
- **This exercise: Single Leg Resistance Band Glute Bridge — 30% of bodyweight**
- Harder: [Figure Four Glute Bridge](https://seto.fit/exercises/figure-four-glute-bridge/) — 35% of bodyweight
- Harder: [Suspension Trainer Reverse Plank Hip Raise](https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/) — 40% of bodyweight

## Quick answers

### What muscles does the Single Leg Resistance Band Glute Bridge work?

Primary: Glutes 9/10. Also works: Hamstrings 6/10, Hip abductors 4/10, Hip adductors 3/10.

### When should I do the Single Leg Resistance Band Glute Bridge in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Single Leg Resistance Band Glute Bridge?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Leg Resistance Band Glute Bridge?

No equipment: Feet Elevated Staggered Stance Glute Bridge, Feet Elevated Glute Bridge. Kettlebell: Staggered Stance Double Kettlebell Romanian Deadlift, Single Leg Kettlebell Glute Bridge. Cable machine: Single Leg Cable Romanian Deadlift, Cable Pull Through. Dumbbells: Dumbbell Figure Four Glute Bridge, Single Arm Dumbbell Single Leg Romanian Deadlift.

### What is an easier version of the Single Leg Resistance Band Glute Bridge?

Bodyweight Hip Thrust (25% of bodyweight), Resistance Band Glute Bridge (Band Across Hips) (15% of bodyweight).

### What is a harder version of the Single Leg Resistance Band Glute Bridge?

Figure Four Glute Bridge (35% of bodyweight), Suspension Trainer Reverse Plank Hip Raise (40% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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