Single Leg Resistance Band Glute Bridge — how to, muscles worked, alternatives

How to do the Single Leg Resistance Band Glute Bridge

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

Full technique — 7 steps

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

Substitutes by equipment

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

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) 15% of bodyweight
Easier Bodyweight Hip Thrust 25% of bodyweight
This exercise Single Leg Resistance Band Glute Bridge 30% of bodyweight
Harder Figure Four Glute Bridge 35% of bodyweight
Harder Suspension Trainer Reverse Plank Hip Raise 40% of bodyweight

Too hard for now? Start with the Bodyweight Hip Thrust.

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.