Single Leg Glute Bridge (Band)

Single-leg hip extension exercise using a resistance band to target the glutes and improve unilateral strength.

Instructions

1. Lie on your back with one knee bent and one leg extended or placed on the floor.
2. Place a resistance band above your knees, anchoring one end if needed.
3. Keep your extended leg straight or slightly bent, depending on comfort.
4. Press through your working leg’s foot to drive your hips upward against the band.
5. Achieve full hip extension, squeezing your glutes hard at the top.
6. Hold the top position briefly, feeling the glute contraction on one side.
7. Lower your hips back down with control and repeat for all prescribed reps.

Tips

• Keep your core engaged to maintain a neutral spine at the top
• Drive through your heel for maximum glute activation
• Avoid hyperextending your lower back—stop when your glutes are fully contracted
• Maintain band tension throughout the entire movement
• Perform all reps on one side before switching to the other leg