Resistance Band One Leg Glute Bridge exercise animation (Male)

Resistance Band One Leg Glute Bridge

Target muscle
Gluteus Maximus
Synergist muscles
Hamstrings, Quadriceps
Equipment
Resistance Band
Body part
Hips
Type
Strength

The resistance band one leg glute bridge is a unilateral strength exercise that targets the gluteus maximus, with the hamstrings and quadriceps acting as synergists. By performing the movement on a single leg and adding band resistance across the hips, it challenges each side independently, making it useful for addressing strength imbalances and building hip extension power.

How to do the Resistance Band One Leg Glute Bridge

  1. 1Lie on your back on a flat surface with your knees bent and feet flat on the floor, hip-width apart.
  2. 2Place a resistance band across your hip bones. Anchor it by holding each end down at your sides, or loop it under your planted foot for a more stable hold.
  3. 3Extend one leg straight out, keeping your thighs parallel. This is your working side — the planted leg is the one that drives the movement.
  4. 4Press your planted foot firmly into the floor and brace your core.
  5. 5Drive your hips straight up by squeezing the glute of your planted leg, pushing through your heel until your hips, planted knee, and shoulder form a straight line.
  6. 6Hold the top position for 1–2 seconds, keeping the extended leg in line with your torso and your glutes fully contracted.
  7. 7Lower your hips under control back toward the floor without letting them touch, then begin the next rep.
  8. 8Complete all reps on one side before switching legs.

Form tips

  • Push through your heel, not the ball of your foot, to keep the emphasis on the gluteus maximus rather than shifting it forward onto the quadriceps.
  • Keep your chin tucked slightly and your ribs down so your lower back does not hyperextend at the top of the movement.
  • The extended leg should stay level with your planted thigh throughout — avoid letting it drop or rise, which shifts your hip alignment.
  • Choose a band tension that allows you to complete full reps with control; if your hips rotate to one side, the resistance is too high.
  • Pause at the top of each rep to reinforce the mind-muscle connection with the gluteus maximus before lowering.

Common mistakes

  • Hyperextending the lower back at the top of the bridge, which shifts load off the gluteus maximus and onto the lumbar spine.
  • Letting the hips rotate toward the extended leg side, which reduces tension on the working glute and can stress the lower back.
  • Pushing through the toes rather than the heel, which recruits the quadriceps excessively and reduces glute activation.
  • Dropping the hips all the way to the floor between reps, which releases tension and turns each rep into a fresh concentric effort with no time under tension.
  • Allowing the band to slide off the hips mid-set, which alters the resistance angle and reduces effectiveness.

Frequently asked questions

What muscles does the resistance band one leg glute bridge work?

It primarily targets the gluteus maximus of the planted leg. The hamstrings and quadriceps work as synergists to stabilize the knee and assist with hip extension.

How should I anchor the resistance band?

You can hold each end of the band down at your sides with your hands, or loop it under your planted foot before placing it across your hips. The underfoot anchor keeps tension more consistent and frees your hands.

How many reps should I do per leg?

For strength, 6–10 reps per side with a heavier band works well. For endurance or activation work, 12–20 reps with a lighter band is appropriate. Rest briefly between sides and complete all sets before switching.

Why is one leg harder than the other?

Side-to-side differences in gluteus maximus strength are common, especially if you have a dominant leg or a history of injury. Performing the bridge one leg at a time exposes these imbalances, and over time consistent unilateral training reduces them.

Can I do this exercise as a warm-up?

Yes. With a light band and a focus on controlled contractions, the resistance band one leg glute bridge is an effective warm-up to activate the gluteus maximus before heavier lower-body work such as squats or deadlifts.

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