Glute bridge with one leg and band

Exercise overview

Primary muscle group: Legs

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 12

Description: Setup: Place a resistance band just above your knees while sitting on the floor. Extend one leg straight out and keep the other foot flat on the ground. Initial Position: Lay down on your back with your hands at your sides for balance. Lift: Push through the heel of your grounded foot to raise your hips off the floor. Your other leg should remain extended. Engage: Ensure the resistance band stays taut, your knees remain apart, and your glutes are fully engaged. Lift your hips as high as possible. Hold: Maintain this position for a few seconds, keeping your hips elevated. Lower: Gradually lower your hips back to the ground. Repeat: Complete the desired number of reps and then switch legs to repeat the exercise. Finish: Perform your planned number of sets, maintaining good form throughout.

Exercise ID: 00473

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Correct Band Placement: Ensure the resistance band is placed just above your knees. This placement helps engage your glutes and outer thighs more effectively.
Proper Form: Maintain a straight line from your shoulders to your knees at the top of the movement. Avoid arching your back; keep your spine neutral to prevent strain.
Engage Core: Tighten your core muscles throughout the movement to stabilize your pelvis and prevent your lower back from sagging.
Controlled Movements: Focus on lifting your hips slowly and smoothly. Avoid using momentum; instead, rely on muscle strength to perform the exercise.
Angle of the Raised Leg: Keep the non-working leg (the one raised) straight and in line with your torso. This helps maintain proper balance and ensures that your working glute is fully engaged.
Foot Placement: Place the foot of the working leg flat on the ground and ensure it's positioned directly under your knee. This will help maximize glute activation and maintain stability.
Breathing: Exhale as you lift your hips and inhale as you lower them. Proper breathing can help stabilize your core and enhance overall performance.
Focus on Glutes: Make a conscious effort to squeeze your glutes at the top of the movement. This maximizes muscle engagement and can lead to better strength gains.
Mind-Muscle Connection: Visualize your glutes doing the work rather than your lower back or hamstrings. This can help improve the effectiveness of the exercise.
Adjust Resistance: If the exercise becomes too easy, consider using a band with higher resistance. Conversely, if it’s too hard, use a lighter band to ensure you can perform the exercise with proper form.

Exercise overview

Exercise tips and tricks

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