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*: 10

Description: Place a resistance band just above your knees and lie down on your back. Extend one leg straight out while keeping the other foot flat on the ground. Keep your arms at your sides. Push through the heel of your grounded foot to lift your hips off the floor, maintaining the extended leg straight and the resistance band taut. Keep your knees apart and hold this lifted position for a few seconds, ensuring your glutes are fully engaged. Slowly lower your hips back to the ground to complete one repetition. Repeat for your desired number of repetitions. Switch legs and repeat the exercise on the other side.

Exercise ID: 00486

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

Band Placement: Ensure the resistance band is placed just above your knees. This positioning helps in targeting the glutes more efficiently by increasing resistance.
Core Engagement: Keep your core engaged throughout the movement. This will help maintain stability and prevent your lower back from arching.
Foot Positioning: Press through the heel of your planted foot. This will activate your glutes more effectively compared to pushing through your toes.
Controlled Movement: Perform the exercise with controlled movements. Avoid rushing through reps to ensure you're fully engaging the glutes and not relying on momentum.
Hip Alignment: Make sure your working leg’s hip remains in alignment with your torso. Avoid letting it drop or twist, which can put strain on your lower back and reduce the effectiveness of the exercise.
Squeeze at the Top: Hold and squeeze your glutes at the top of the bridge for a second or two. This maximizes muscle contraction and increases strength gains.
Breathing Technique: Exhale as you lift your hips and inhale as you lower them back down. Proper breathing helps maintain a steady rhythm and enhances muscle control.
Range of Motion: Focus on the full range of motion by lowering your hips close to the ground but not letting them rest. This keeps tension on the muscles throughout the set.
Monitor Your Knee: Keep your knee of the raised leg in line with your hips and avoid allowing it to drift inward or outward. This helps maintain proper form and prevent injury.
Progress Slowly: Begin with lighter resistance bands and gradually increase the band tension as you build strength to avoid overloading the muscles too soon.

Exercise overview

Exercise tips and tricks

Download the app