What muscles does the Resistance Band One Leg Glute Bridge work?

This exercise primarily targets the glute muscles, helping to build strength and shape in your hips. It also works the hamstrings and quadriceps as secondary muscles, while engaging your core for stability.

What equipment do I need for the Resistance Band One Leg Glute Bridge?

You’ll need a resistance band looped around your thighs to increase tension and muscle activation. If you don’t have a band, you can perform the one-leg glute bridge bodyweight-only, but the band adds extra challenge and improves results.

Is the Resistance Band One Leg Glute Bridge suitable for beginners?

Yes, beginners can safely perform this exercise, but they should start without a band or with a lighter resistance band to perfect their form. Maintaining controlled movement and proper hip alignment is key to reducing injury risk.

What are common mistakes to avoid when doing the Resistance Band One Leg Glute Bridge?

A common mistake is letting your hips drop or twist, which reduces glute engagement. Avoid pushing through your lower back instead of your heel, and keep your core tight to protect your spine and improve effectiveness.

How many sets and reps should I do for the Resistance Band One Leg Glute Bridge?

Aim for 3 sets of 10–15 reps per leg for strength and muscle activation. Rest 30–45 seconds between sets and focus on slow, controlled movements rather than rushing through repetitions.

Are there any safety considerations for the Resistance Band One Leg Glute Bridge?

Make sure your resistance band is secure to avoid snapping or slipping during the movement. If you feel discomfort in your lower back or knees, stop and reassess your form before continuing.

What variations can I try for the Resistance Band One Leg Glute Bridge?

You can increase difficulty by using a heavier resistance band or elevating your supporting foot on a bench for greater range of motion. For a gentler option, keep both feet on the floor and perform a standard resistance band glute bridge.

Resistance Band One Leg Glute Bridge

Target Muscles

Primary:

Glutes

Secondary:

Upper Legs

Equipment Required

Bands

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with knees bent, feet flat, and a resistance band around your thighs. Extend one leg toward the ceiling, then press through your heel to lift your hips until your body forms a straight line from shoulders to knees. Keep your core engaged and avoid letting your hips drop as you lower back down.

Step-by-Step Instructions

Lie on your back with your knees bent and feet flat on the floor. Place a resistance band around your thighs, just above your knees.
Extend one leg straight up toward the ceiling.
Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Pause at the top of the movement, then slowly lower your hips back down to the floor.
Repeat for the desired number of repetitions, then switch legs and repeat on the other side.

Explore more glutes exercises or bands exercises in our exercise library.

Alternative Exercises

Resistance Band Glute Bridge

Glutes

Bands • Bodyweight

Resistance Band Bent-Leg Kickback (Kneeling)

Glutes

Bands • Bodyweight

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the Resistance Band One Leg Glute Bridge work?: This exercise primarily targets the glute muscles, helping to build strength and shape in your hips. It also works the hamstrings and quadriceps as secondary muscles, while engaging your core for stability.
What equipment do I need for the Resistance Band One Leg Glute Bridge?: You’ll need a resistance band looped around your thighs to increase tension and muscle activation. If you don’t have a band, you can perform the one-leg glute bridge bodyweight-only, but the band adds extra challenge and improves results.
Is the Resistance Band One Leg Glute Bridge suitable for beginners?: Yes, beginners can safely perform this exercise, but they should start without a band or with a lighter resistance band to perfect their form. Maintaining controlled movement and proper hip alignment is key to reducing injury risk.
What are common mistakes to avoid when doing the Resistance Band One Leg Glute Bridge?: A common mistake is letting your hips drop or twist, which reduces glute engagement. Avoid pushing through your lower back instead of your heel, and keep your core tight to protect your spine and improve effectiveness.
How many sets and reps should I do for the Resistance Band One Leg Glute Bridge?: Aim for 3 sets of 10–15 reps per leg for strength and muscle activation. Rest 30–45 seconds between sets and focus on slow, controlled movements rather than rushing through repetitions.
Are there any safety considerations for the Resistance Band One Leg Glute Bridge?: Make sure your resistance band is secure to avoid snapping or slipping during the movement. If you feel discomfort in your lower back or knees, stop and reassess your form before continuing.
What variations can I try for the Resistance Band One Leg Glute Bridge?: You can increase difficulty by using a heavier resistance band or elevating your supporting foot on a bench for greater range of motion. For a gentler option, keep both feet on the floor and perform a standard resistance band glute bridge.